The antioxidants and other compounds found in fruits and vegetables help protect your heart's health, according to a study published in the medical journal "Platelets" in 2004. Avocados and kiwi are two fruits in particular that have been found to lower triglyceride levels.
4. Beans. High-fiber foods such as beans and legumes lower triglycerides by slowing digestion, enabling the body to absorb more of the food’s nutrients. High-fiber foods are also useful in replacing the high-fat and sugary foods that fuel triglycerides. They make you feel full longer, helping you avoid unhealthy snacking.
But when you have high triglycerides, you may need to limit yourself to 2-3 pieces of fruit a day. That way, you won't get too much of the natural sugars that are in fruit. If you're having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins (1/4 cup), for example.
In one study, people with high triglycerides and normal triglycerides were put on a 15% fat, whole-food diet after eating a high-fat diet (35%). After only one meal of the low-fat diet, their triglyceride levels were elevated for higher and longer than during the high-fat diet.
How Does Fiber Lower Triglycerides? Within a fiber-rich food, there are two kinds of fiber. There is soluble fiber and there is insoluble fiber. Both of these help to lower triglycerides and cholesterol, too, in different ways. Soluble fiber acts to bind to the excess cholesterol and triglycerides like a gel. This happens inside your gut. The soluble fiber then carries the excess blood fats out of the body. Examples of foods high in soluble fiber include oatmeal, bananas, peas and strawberries.
Eggplant is a unique vegetable, not only because of its color, taste and beauty, but for its nutritional benefits. In fact, eggplant could lower your cholesterol in about 4 weeks... Eggplant is a unique vegetable, not only because of its color, taste and beauty, but for its nutritional benefits.
While working with weights hasn’t been shown to lower triglycerides, it can still boost the results of aerobic exercise. Stronger muscles burn more calories all day, not just after a workout. And burning calories results in weight loss, which lowers triglycerides.
Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. Since they have powerful cholesterol-lowering properties, manufacturers have started adding them to foods. You can now get stanols or sterols in margarine spreads, orange juice, cereals, and even granola bars.
In addition to limiting added sugars, those with triglycerides outside the normal range should limit fructose consumption to 50 to 100 grams per day, because fructose raises triglycerides. Fructose, or fruit sugar, is a simple monosaccharide (type of sugar) found in many foods and fruits. It is one of the
Starchy Foods. Eat too much pasta, potatoes, or cereals and your body can turn them into triglycerides. You can still have them, but you have to stay within proper serving sizes. A serving is a slice of bread, 1/3 cup of rice, half cup of pasta, or half a cup of potatoes or cooked oatmeal.
A heart-healthy diet to lower triglycerides includes lowering sugar, lowering fat, and limiting alcohol. However, if you have a very high triglycerides or a combination of high triglycerides and low HDL (good) cholesterol or high LDL (bad) cholesterol, you may need medication along with diet to lower triglycerides.
Nuts and Triglycerides. Eating nuts has been shown to lower triglyceride levels. A 2010 article in the "Archives of Internal Medicine" analyzed the results of 25 different trials measuring the effects of nuts on triglycerides. The study found that in some people, eating nuts could lower triglyceride levels by more than 10 percent.
Not only is oatmeal not bad for your triglyceride level, it may even help to reduce it. Whole-grain foods, such as oatmeal, take longer to digest than refined grains, which helps to regulate blood sugar levels and causes fewer triglycerides to be released.
They are high in protein and fiber and do not have saturated fat. The American Heart Association recommends those who have high triglycerides limit their intake of saturated fat, added sugar, and salt and increase their intake of whole grains, fruits, lean meats, legumes, fat-free or low-fat dairy, seafood, poultry, nuts, and non-starchy vegetables.
Starchy vegetables like peas and corn supply ample amounts of carbohydrates per serving. Your body turns excess carbohydrates that are not used for energy into triglycerides. Fill your plate with lower starch veggies that will not increase your triglycerides including cauliflower, mushrooms, and kale.
Triglycerides contain excess energy from the foods you eat. Your body stores triglycerides in fat cells and uses the energy they contain to help fuel your body between meals. Triglycerides are different from cholesterol, which your body uses for hormone synthesis and cellular structure.
"They realize they should reduce animal fats, but that healthy plant fats are fine. Nuts, seeds, vegetable oils are fine in moderate amounts." It's good to mix it up -- use different types of oils -- because you're exposing your body to a bunch of different, very healthy chemicals, she says.
Triglycerides, which are produced in the liver, are another type of fat found in the blood and in food. Causes of raised triglycerides are overweight/obesity, physical inactivity, cigarette smoking, excess alcohol intake, and a diet very high in carbohydrates (60 percent of calories or higher).