Here are some 25 foods to lower triglycerides that you should know.
25 FOODS TO LOWER TRIGLYCERIDES – These are some of the foods that can help lower your triglycerides.
Simply put, triglycerides are the fats in your blood. This plays a significant role because these are actually the ones that fuel the body the energy it needs to move. Excess triglycerides are distributed and stored in different parts of the body in case it will need them later on.
And high levels of triglycerides are linked to serious health conditions like heart disease. Triglycerides are the main form of fat and are sometimes called lipids.
Here are some guidelines with regards to a level according to the National Cholesterol Education Program:
- Normal levels: Less than 150 milligrams per deciliter
- Borderline high:150 to 199
- High: 200 to 499
- Very high: 500 or more
When it comes to lowering it, there are actually several foods that could be of help. Based on Max Healthcare’s blog, here are the foods that can lower triglycerides level:
- OATS
- CAULIFLOWER
- BLUEBERRIES
- SPINACH
- BANANAS
- STRAWBERRIES
- BROCCOLI
- CABBAGE
- SALMON
- SARDINES
- OLIVE OIL
- BEANS AND LEGUMES
- AVOCADO
- BROWN RICE
- CITRUS FRUITS
- NUTS
- GREEN BEANS
- LOW-FAT DAIRY PRODUCTS
- QUINOA
- BARLEY
- ARUGULA
- KALE
- BRUSSEL FRUITS
- RASPBERRIES
- GRASS-FED BEEF
Here’s a 7-day meal guide you can follow written by Aastha Khungar, nutrition and dietetics:
| BREAKFAST | LUNCH | DINNER | |
| DAY 1 | oats, citrus fruits, low-fat milk | quinoa, green salad | grilled salmon or low-fat cottage cheese, brown rice, steamed vegetables |
| DAY 2 | whole-grain cereal, poached egg, tofu | chicken curry or any legume, whole grain chapati, green salad | barley, sauteed vegetables |
| DAY 3 | whole-grain bread, greek yogurt, poached eggs or tofu | whole-grain chapati, green salad | chicken soup, steamed vegetables, salad |
| DAY 4 | rolled oats, strawberries, low-fat milk | sardine curry, brown rice, green salad | red kidney beans, salad, kale |
| DAY 5 | nuts, bananas, low-fat milk | cauliflower sauteed in olive oil and mild spices, whole-grain chapati | low-fat tofu, salad, blanched broccoli |
| DAY 6 | poached egg, blueberries, whole-grain bread | Brussel sprouts, legumes, brown rice | green beans, salad, barley |
| DAY 7 | low-fat tofu, raspberries, oats | quinoa, grilled chicken, green salad | cauliflower rice, red kidney beans, salad |
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