Last Updated on September 6, 2023
Introduction
Triglycerides are a form of fat found in human blood. Foods that lower triglycerides are necessary for our bodies to store energy; however, high levels of triglycerides can be damaging to our health. Triglyceride levels are related to an increased risk of heart disease and stroke. These are blood fats that play an important part in maintaining our general health. Triglycerides are the main storage type of fat in the body, consisting of three fatty acid chains linked to a glycerol molecule. Triglycerides are obtained by diet or synthesized in the liver. Understanding the significant impact our diet can have on maintaining our health is crucial, considering the potential drawbacks of excessive indulgence in any aspect.
This blog focuses on discussing triglycerides, how they impact overall health, and the types of foods that lower triglycerides.
What are Triglycerides?
As discussed above, triglycerides are lipids (fat molecules) in the body. When we eat, our bodies convert all the extra calories that are not required right away, into glycerides. These glycerides are stored in the fat cells and utilized between meals for energy.
Although triglycerides are required by the body, high quantities can cause health concerns such as heart disease. Elevated levels of triglycerides in the bloodstream can stem from an unhealthy diet, insufficient physical activity, and genetic predisposition. High levels of triglycerides in blood can contribute to plaque buildup in the arteries, resulting in atherosclerosis, or the hardening and constriction of the arteries. Coupled with the buildup of unhealthy or LDL-cholesterol, it could result in hyperlipidemia. This could lead to a variety of health issues, including heart attacks, strokes, and peripheral vascular disease.
Foods that Lower Triglycerides
The good news is that triglyceride levels can be reduced with dietary and lifestyle modifications. Healthy nutrition, frequent physical activity, and weight management are all examples of lifestyle improvements that can help decrease triglyceride levels. Additionally, a balanced diet rich in whole foods, lean protein, and vegetables also help in lowering your triglyceride levels.
Foods that lower triglycerides include:
- Fatty Fish: Omega-3 fatty acids are abundant in fatty fish such as salmon, mackerel, herring, and sardines. Omega-3 fatty acids are vital for optimal health since they are believed to reduce inflammation, lower blood pressure, and improve blood vessel function. Eating fatty fish twice a week is said to dramatically lower triglyceride levels. You can take omega-3 supplements instead if you cannot have fish for some reason.
- Nuts: Nuts including almonds, walnuts, and pistachios are high in healthy They are also high in fiber, protein, and other nutrients that aid with triglyceride reduction. According to studies, those who eat an average of 67 grams of nuts per day have lower triglyceride levels.
- Whole grains: Whole wheat bread, brown rice, and muesli, can help lower triglycerides. These foods are high in fiber, which aids in the reduction of triglycerides and the improvement of heart health. Consuming whole grains rather than processed grains, according to study, can considerably lower triglyceride levels in the body.
- Fresh Fruits and Vegetables: These are high in nutrients such as vitamins, minerals, antioxidants, and fiber, which aid in the reduction of triglycerides. They are naturally low in fat and calories and can assist you in achieving and maintaining a healthy weight. A diet high in fruits and vegetables, can help lower your triglyceride levels.
- Proteins: Lean foods such as chicken, turkey, fish, and lentils are a better source of protein. They are low in saturated fat, lower the risk of heart disease, and aid in the reduction of triglycerides. Additionally, red beans are a great source of protein and add great flavor to dishes. Proteins are a good example of foods that lower triglycerides.
- Plant Sterols: Plant sterols, most commonly found in vegetables, fruits, nuts, and whole grains, have been demonstrated to block cholesterol absorption in the body. They are available as supplements or in fortified foods such as margarine, milk, and orange juice. Taking 2-3 grams of plant sterols per day can help lower triglyceride levels.
- Low-fat dairy products: Milk, cheese, and yogurt, are high in lean protein and can help lower triglycerides. Low-fat dairy products can considerably lower triglyceride levels in the body and maximize heart health.
- Healthy Oils: Using healthy oils like olive oil, canola oil, and flaxseed oil will help lower triglycerides. These oils are high in omega-3 fatty acids and monounsaturated fats, both of which aid in reducing inflammation and improving overall heart health.
Diagnosis: Determination of Triglyceride Levels
A blood test can be used to determine triglyceride levels. According to the American Heart Association, triglyceride levels less than 150mg/dL are considered healthy. Levels of 200mg/dL or more are considered high and increase the risk of heart disease.
It is therefore important to keep track of your dietary habits and opt for foods that lower triglycerides.
Lifestyle Modifications to Lower Triglycerides
Healthy diets, frequent physical activity, and weight management are all examples of lifestyle improvements that can help decrease triglyceride levels. A diet high in fruits and vegetables, whole grains, lean protein, and healthy fats such as omega-3 fatty acids found in fatty fish and nuts can help decrease triglycerides as previously discussed.
Another strategy to decrease triglycerides is to engage in regular physical activity. Physical activity burns calories, reduces belly fat, and improves insulin sensitivity, all of which contribute to lower triglyceride levels and helps in optimizing heart health.
Medication
Medication may be required in some circumstances to lower triglyceride levels. Triglyceride-lowering drugs include statins, fibric acid derivatives, and niacin. As these medications have the potential to showcase side effects, it is critical to work closely with a healthcare provider to assess their effectiveness and any risks.
Takeaway
To conclude, lowering triglyceride levels is critical for maintaining excellent heart health. A nutritious diet rich in whole foods, lean protein, and veggies are good examples of foods that lower triglycerides. It’s crucial to remember that lifestyle improvements like regular exercise, limiting alcohol use, and quitting smoking can also help lower triglyceride levels. A healthy lifestyle that includes a balanced diet, frequent exercise, and good habits will help you keep your triglyceride levels in check.
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