Triglycerides, also known as lipids (fats) found in your bloodstream with cholesterol, can be linked to heart disease and other health problems when their levels become high. Therefore, it’s essential to reduce them.
Lowering triglycerides can be achieved through diet, exercise and certain supplements like olive oil, omega-3 fatty acids and vitamin B6.
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Foods to Help Lower Triglyceride: Vegetables
If your triglyceride levels are elevated, there are foods that can help lower them. These include fruits, vegetables, legumes, fish and dairy products. Eating healthy will not only improve your cholesterol but also lower the risk of heart disease, diabetes and other illnesses.
Fruits and Vegetables are packed with antioxidants, vitamins, minerals, and phytochemicals that promote good health. Furthermore, these nutrients may help you keep your blood sugar under control.
Vegetables are an excellent source of dietary fiber, which aids in keeping your digestive system healthy. Furthermore, they contain antioxidants which shield cells from damage and support a strong immune system.
Dark-green vegetables like kale and spinach make healthy snacks due to their low calories and fat content, as well as being an excellent source of fiber, folate, and potassium.
Other vegetables that lower triglycerides include carrots, tomatoes and beets. These contain alpha-lipoic acid which has been known to lower your triglycerides and enhance insulin response.
These veggies can be enjoyed raw or cooked. Furthermore, they provide essential nutrients like iron and calcium.
Some vegetables, like kale and spinach, contain sulfur-rich compounds called sulfuraphane that may lower triglyceride levels by blocking fat deposition in the liver and decreasing how much is carried around in the bloodstream.
Another group of vegetables known to lower triglycerides is starchy veggies like potatoes and sweet corn. These make a great snack or light meal because they’re high in fiber and potassium, plus you can use them to make delicious soup or stew dishes.
Vegetables are an integral part of a nutritious diet, so make sure you’re getting enough. Choose vegetables low in sugar and saturated fats that haven’t been processed or refined with high amounts of refined carbohydrates.
According to the American Heart Association (AHA), steer clear of white-flour pasta, bread and cereal as these “white foods” tend to convert more sugar than whole-grain products. Instead, opt for whole-wheat pasta and brown rice instead.
Foods to Help Lower Triglyceride: Beans
Beans are an excellent source of fiber and protein. Additionally, they contain many essential vitamins and minerals like folate that help protect fetuses from birth defects as well as being beneficial to overall health.
Fruit and vegetables are an excellent source of antioxidants, which help combat free radicals in the body and may prevent disease. Furthermore, they supply iron and magnesium.
These are essential for a healthy cardiovascular system and weight maintenance. Furthermore, they offer an excellent source of potassium and vitamin C. Furthermore, their low fat and sodium content helps reduce blood pressure.
A 2015 study discovered that eating a daily cup of beans lowers triglyceride levels in people with diabetes. The researchers believe the effect is due to the slow-release carbohydrates present in beans, which contribute to feelings of fullness and help regulate blood sugar after meals.
Eating a variety of beans can reduce your risk for Type 2 diabetes, when combined with a diet rich in fruits, vegetables and whole grains. They’re also beneficial for controlling blood glucose and cholesterol levels while improving liver health.
Studies have demonstrated that substituting beans for higher-fat animal proteins may reduce your risk of developing fatty liver disease. This is because beans contain less fat than meat and are an excellent source of protein, fiber, vitamins, minerals, phytochemicals and antioxidants.
Eating beans can also aid weight loss as they contain fewer calories than most vegetables and are low in saturated fat and fiber – both of which aid digestion. Eating beans will not only keep you full longer, but it may also aid with constipation as well.
They’re versatile enough to be cooked in a variety of ways – try adding them to soups, chilis, burgers, rice dishes or side dishes!
If you are prone to digestive issues like Irritable Bowel Syndrome (IBS), beans may not be ideal. While they provide fiber, certain chemicals in them may cause discomfort for some individuals.
Avoid Alcohol at All Costs!
Alcohol is an excellent source of calories, but it may have a negative impact on triglyceride levels. It increases calorie intake and encourages people to eat more fatty foods which may increase triglyceride concentrations.
Alcohol metabolizes in the liver, breaking down and rebuilding into triglycerides and cholesterol as needed by the body. But if the liver cannot process and remove these substances quickly enough, they may build up in your bloodstream leading to health issues like fatty liver disease, cirrhosis and liver failure.
Alcohol can have a temporary positive effect on triglyceride levels by increasing their release from the liver. However, if you’ve been drinking excessively and your triglycerides are high, then you should consider cutting back or stopping altogether to see how your levels respond.
The best way to reduce triglyceride levels is to abstain from alcohol consumption, particularly if you have diabetes, high blood pressure or are obese. Additionally, reduce your consumption of foods high in triglycerides and sugar like chocolate, fruit juices, sodas or soft drinks mixed with alcohol.
According to the American Heart Association (AHA), moderate alcohol consumption – about 14 units per week for men and women – may help lower your risk of heart disease. However, excessive drinking has been linked with increased triglyceride levels, elevated blood pressure, and an increased likelihood of heart attack or stroke.
It is also essential to be aware that the effects of alcohol depend on a person’s gender, inter-individual variability, type (fermented or distilled), amount consumed (low, moderate), duration and pattern of consumption as well as socioeconomic status. All these factors, along with genetics have been shown to contribute to an array of negative alcohol-related health consequences.
People with higher socioeconomic status tend to drink more alcohol than those with a lower one, though studies have demonstrated that light to moderate alcohol consumption can have beneficial effects on the cardiovascular system as well as other organs and tissues. Wine in particular contains resveratrol which may improve the balance between good and bad cholesterol.
Foods to Help Lower Triglyceride: Fish
Fish are an integral part of a nutritious diet, providing heart-healthy omega 3 fatty acids, high-quality protein, metabolism-enhancing selenium, energy-giving Vitamin B12 and inflammation fighting Vitamin D. Furthermore, fish helps lower triglycerides by decreasing levels of saturated and trans fats in your bloodstream.
Fish are typically omnivores, meaning they can consume a variety of foods from plants and animals alike. This allows them to obtain essential nutrients from various sources.
Fish feed with their mouths, breaking down food in the esophagus before moving it onto their stomach where it is further processed in finger-shaped pouches known as pyloric caeca. These pouches also aid digestion and absorption of essential nutrients from food consumed.
Fish not only eat to stay afloat, but some species even breathe to help them survive in low oxygen environments. Their fins, made up of multiple thin fan-like parts that move independently, allow them to move around.
Some fishes are vegetarian, but most can be consumed by humans. Examples of such seafood include sardines, herring, mackerel, tuna and salmon.
Some fishes, like sardines and herring, are excellent sources of omega-3 fatty acids. You may also get these beneficial acids by taking supplements like fish oil.
Supplementing with omega-3 fatty acids is a great way to increase your daily intake, as they may not be easily found in food sources. But for optimal results, make sure you select an advanced-quality supplement that provides only the purest and most concentrated forms of these essential nutrients.
When purchasing fish, opt for those that have been carefully caught and handled with the health and sustainability of the species in mind. This includes selecting local seafood when possible and avoiding species threatened by overfishing.
Thankfully, your local supermarket offers many healthful and sustainable choices to choose from. Look for labels that say “wild-caught” or “sustainably caught.” Additionally, The Monterey Bay Aquarium has an app called Seafood Watch that helps you locate sustainable seafood from around the world.
In The End…
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