Triglycerides are a type of fat that can accumulate in our bodies, particularly in the belly, hips, and arms. When levels of triglycerides exceed normal limits (less than 150 mg/dl), it becomes a cause for concern. High triglyceride levels are associated with heart diseases, especially in individuals with high LDL cholesterol and low HDL cholesterol. However, by incorporating healthy foods into our diet, we can lower triglyceride levels and promote overall heart health.
25 Foods to Lower Triglycerides
- Oats – Rich in fiber, oats help prevent spikes in blood sugar levels and reduce triglyceride release. They are an important component of a triglyceride-lowering diet.
- Cauliflower – This low-carb vegetable is high in fiber and can be freely added to your meals.
- Blueberries – Low in sugar and high in fiber and antioxidants, blueberries make a great topping for oatmeal, yogurt, or smoothies.
- Spinach – A vitamin-rich vegetable, spinach is known to reduce triglyceride levels. Add it to stews, salads, or omelettes.
- Bananas – Aside from satisfying your sweet tooth, bananas are rich in potassium and can alleviate gastric problems without causing excessive gas.
- Strawberries – In addition to being tasty, strawberries pack a nutritional punch and can help lower triglycerides.
- Broccoli – Another green vegetable that can reduce triglyceride levels, broccoli can be simply roasted or added to soups.
- Cabbage – This cruciferous vegetable is rich in vitamin K and can be sautéed with spices for a delicious and nutritious dish.
- Salmon – A fish rich in omega-3 fats, salmon helps manage triglycerides and is an excellent source of protein.
- Sardines – While an acquired taste, sardines can be made more appealing with your favorite condiments. They are a great source of omega-3 fatty acids, calcium, and protein.
- Olive oil – A healthy source of fat and antioxidants, olive oil can be added to salads or used for cooking veggies.
- Beans and Legumes – These protein and fiber-rich foods offer numerous options to keep your meals interesting.
- Avocado – Packed with good fat and fiber, avocados help regulate blood sugar and triglyceride levels.
- Brown rice – Unlike high-carb diets, brown rice actually decreases triglyceride levels. The American Heart Association even recommends its inclusion in your diet.
- Citrus fruits – Flavonoids and soluble fiber found in citrus fruits increase HDL cholesterol while lowering triglycerides and LDL cholesterol.
- Nuts – With monounsaturated fats, fiber, and omega-3 fatty acids, nuts are a great way to manage triglyceride levels.
- Green beans – Also known as string beans, green beans are low in sodium and high in fiber, promoting heart health and controlling triglyceride levels. Enjoy them blanched or sautéed with spices.
- Low-fat dairy products – Milk and yogurt that are low in fat help manage triglycerides effectively.
- Quinoa – This gluten-free grain offers high nutrition and helps lower triglyceride levels.
- Barley – Rich in fiber, manganese, molybdenum, and selenium, barley is a grain that reduces bad cholesterol and triglycerides.
- Arugula – Low in carbohydrates, fat, and calories, arugula is a great source of fiber and vitamin A. It blocks fat deposition in the liver and prevents the transportation of fat in the bloodstream, thus reducing triglycerides.
- Kale – Use kale in stews, soups, or sauté it with spices for a nutritious addition to your diet.
- Brussels sprouts – These versatile vegetables can be roasted or boiled to enjoy their health benefits.
- Raspberries – High in antioxidants and low in fat, raspberries are an excellent addition to a triglyceride-lowering diet.
- Grass-fed beef – Containing omega fatty acids, grass-fed beef helps lower triglyceride levels.
These are the top 25 foods that can help lower triglycerides. Now, let’s discuss a 7-day diet plan to effectively reduce triglyceride levels.
7-Day Diet to Lower Triglycerides
Please note that the sample diet plan provided below should be customized according to individual calorie demands. It is advisable to consult with a dietician to create a personalized 7-day diet plan to lower triglycerides.
- Breakfast: Classic oats with low-fat or plant milk, topped with berries and seeds.
- Lunch: Vegetable and lentil soup with whole-grain crackers.
- Dinner: Curry made with tofu and butternut squash, served over cauliflower rice.
- Breakfast: Poached egg with salmon and whole-grain rye toast.
- Lunch: Sardines in a whole-grain wrap with a garden salad and an oil-based dressing.
- Dinner: Brown rice with a stir-fry of chicken and vegetables.
- Breakfast: Buckwheat pancakes with low-fat yogurt and berries.
- Lunch: Avocado, spinach, and tomato salad with black beans and quinoa.
- Dinner: Vegetable and bean chili with a side of kale.
- Breakfast: Whole-grain cereal with low-fat milk and fresh fruits.
- Lunch: Barley wrap with tomatoes, lettuce, and tuna.
- Dinner: Grilled salmon or mackerel with brown rice and steamed vegetables.
- Breakfast: Poached eggs on whole-grain toast.
- Lunch: Chicken or tuna sandwich made with hummus and whole-grain bread, accompanied by a garden side salad.
- Dinner: Grilled steak with mashed sweet potatoes and vegetables.
- Breakfast: Whole-grain toast with avocado and smoked salmon or a hard-boiled egg.
- Lunch: Chickpeas and quinoa over a green salad.
- Dinner: Barley, vegetable, and chicken soup with whole-grain crackers.
- Breakfast: Rolled oats with low-fat milk and fresh fruits.
- Lunch: Garden side and sardine salad served on a whole-grain bread roll.
- Dinner: Whole-grain pasta with drained red kidney beans, tomato-based sauce, and a garden side salad.
Other Ways to Lower Triglycerides in Our Diet
- Supplements – Soy protein supplements, garlic supplements, niacin, and psyllium can help lower triglyceride levels.
- Exercises – Engaging in physical activities such as basketball, bicycling, jogging, kickboxing, and soccer can be beneficial in lowering triglycerides.
To lower triglyceride levels, it is essential to limit sugar intake, follow a lower-carb diet, increase fiber consumption, exercise regularly, avoid trans fats, incorporate unsaturated fats into your diet, and limit alcohol intake. By following these guidelines and including the suggested foods in your diet, you can effectively reduce your triglyceride levels and promote heart health.
Frequently Asked Questions
1. What is the best drink to lower triglycerides?
Green tea and soy milk are excellent options to help lower triglycerides.
2. What foods raise triglycerides the most?
Bread, pizzas, pastries, pies, and cookies are among the foods that raise triglyceride levels the most.