Foods To Lower Triglycerides

Simply put, triglyceride is a direct result of excess or imbalanced eating, provided there are no other medical conditions responsible for it. When we eat too much of the fatty food (and drink) items (sugar, barbecued red meat, soft drinks, alcohol etc), our blood triglyceride levels rise as the total intake of calories from these saturated fats and carbohydrates are often more than what we need. It is also harder to utilize saturated fats as a source of energy, which further adds to the total blood triglyceride levels and ultimately body fat. Obese or overweight people suffer from high triglycerides related diseases and the reason is more often than not, unhealthy food habits. It is therefore important to follow a properly customized diet chart that will not only restrict the intake of saturated fats but will also include foods to lower triglycerides. The objective of a diet chart is not to restrict the amount of food consumption down to a painful level, but to rather replace some of the potentially triglyceride-rich foods with foods to lower triglycerides instead. Examples of such foods that helps in lowering blood triglyceride include:

  • vegetables that are dark green and leafy (lettuce, Arugula, spinaches etc);
  • fatty fishes (herring, trout, tuna, salmon);
  • herbal tea;
  • black coffee;
  • fruit juices;
  • chicken, turkey and other similar items.

While consumption of saturated fat could be a reason behind raised triglyceride levels, consumption of unsaturated omega fats such as the ones found in vegetable oils and fatty fishes are found to be particularly helpful in reducing triglycerides. Fish oil is prepared from the tissues of the aforementioned fatty fishes and it is a health supplement which has proven to be very successful in the reduction of bodily triglycerides. Unknown to a lot of us, fruits such as apples, figs and strawberries are actually quite efficient in reducing triglycerides from blood due to their high fiber content. It should be kept in mind that eating raw, fresh fruits is advised over drinking processed fruit juices because the latter loses most of its fiber content during the processing stage. Certain vegetables that are not dark green or leafy can also contribute to triglyceride reduction due to their high fiber content and examples include potatoes, tomatoes, Brussels sprouts, Chinese cabbage, peas, yams, corn and onions to name a few. However, even excluding potentially harmful food items and including foods to lower triglycerides will not help much with the fat that has already accumulated in the body and to get rid of that, an appropriate exercise regime is also necessary at the same time.

If one becomes conscious of their alarming triglyceride condition, then a combination of foods to lower triglycerides and a properly designed exercise chart can work together to stop a number of triglyceride related health issues such as cholesterol increase, arrhythmias, atherosclerosis, arteriosclerosis, blood clots, fatty liver, pancreatitis and may be even type 2 diabetes. In fact, it is due to the ability of these foods to lower triglycerides, that health supplements such as fish oil have a label on them that proclaim their ability to deflect heart diseases.