25 Foods To Lower Triglycerides – How To Lower Triglycerides Level?

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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.

25 Foods To Lower Triglycerides
Photo lifted from Lifehack

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:

  1. OATS
  2. CAULIFLOWER
  3. BLUEBERRIES
  4. SPINACH
  5. BANANAS
  6. STRAWBERRIES
  7. BROCCOLI
  8. CABBAGE
  9. SALMON
  10. SARDINES
  11. OLIVE OIL
  12. BEANS AND LEGUMES
  13. AVOCADO
  14. BROWN RICE
  15. CITRUS FRUITS
  16. NUTS
  17. GREEN BEANS
  18. LOW-FAT DAIRY PRODUCTS
  19. QUINOA
  20. BARLEY
  21. ARUGULA
  22. KALE
  23. BRUSSEL FRUITS
  24. RASPBERRIES
  25. GRASS-FED BEEF

Here’s a 7-day meal guide you can follow written by Aastha Khungar, nutrition and dietetics:

BREAKFASTLUNCHDINNER
DAY 1oats, citrus fruits, low-fat milkquinoa, green saladgrilled salmon or low-fat cottage cheese, brown rice, steamed vegetables
DAY 2whole-grain cereal, poached egg, tofuchicken curry or any legume, whole grain chapati, green saladbarley, sauteed vegetables
DAY 3whole-grain bread, greek yogurt, poached eggs or tofuwhole-grain chapati, green saladchicken soup, steamed vegetables, salad
DAY 4rolled oats, strawberries, low-fat milk sardine curry, brown rice, green saladred kidney beans, salad, kale
DAY 5nuts, bananas, low-fat milk cauliflower sauteed in olive oil and mild spices, whole-grain chapatilow-fat tofu, salad, blanched broccoli
DAY 6poached egg, blueberries, whole-grain breadBrussel sprouts, legumes, brown ricegreen beans, salad, barley
DAY 7low-fat tofu, raspberries, oatsquinoa, grilled chicken, green saladcauliflower rice, red kidney beans, salad

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