High Triglycerides Diet Food List
Maintaining normal triglyceride levels in the bloodstream is critical. Regardless, many people do not know the role triglycerides play in the body or even what they are.
Lifestyle changes and diet are the two leading causes of high triglycerides in the body. Others are certain medications and genetics.
Experts in nutrition and health say that changing your lifestyle, and what you eat can lower triglycerides.
We have compiled a list of triglyceride-lowering foods, many of them being whole nutrient-dense foods.
What Are Triglycerides?
Triglycerides are a form of fat found in the bloodstream. However, excess triglycerides find their way for storage in various bodily areas, including the abdomen, hips, and arms.
Triglyceride levels should be fewer than 150 mg/dl in normal circumstances.
High levels of bad cholesterol (Low-Density Lipoproteins or LDL) and low levels of good cholesterol (HDL) have been related to the following side effects.
- Cardiovascular disease
- Type 2 diabetes
- High blood pressure
- Acute inflammation of the pancreas
The following healthy foods should be part of your diet to lower triglycerides and avoid the above health risks.
List Of 69 Foods to Lower Triglycerides
Foods decrease cholesterol in different ways. Some of the foods listed below deliver soluble fiber, which traps cholesterol and its constituents in the digestive tract, preventing them from entering the bloodstream.
Polyunsaturated fats, found in some foods, can also decrease LDL cholesterol. Others contain plant sterols and stanols that inhibit the absorption of cholesterol by the body.
We start our list with the best veggies to incorporate into your diet to lower triglyceride levels. Veggies are low in carbohydrates, rich in fiber, nutrients, minerals, and they are versatile.
You can eat them fresh, sauté them, boil, roast, or add them to your salads, stews and omelets.
However, not all veggies are good for lowering triglyceride levels. It would help to avoid starchy veggies such as corn and green peas. Our best picks are:
- Brussels sprouts
- Green beans
The benefits of fruit are undeniable, exceptionally if you choose to have a piece of fruit rather than an unhealthy dessert.
They are rich in flavonoids and antioxidants, and they can assist you in meeting your hunger pangs. They also include minerals and have a high nutritional value.
On the other hand, when you have excessive triglycerides, you may need to restrict yourself to only 2 or 3 pieces of fruit every day.
You will not consume an excessive amount of the natural sugars found in fruit in this manner.
It is essential to realize that dried fruit has a considerably smaller serving size than fresh fruit. Our top picks for fruits that lower triglycerides are:
- Citrus fruits
Along with fats and carbohydrates, protein is one of the macronutrients we need to live.
Our bodies use proteins from food to build and repair tissues and make hormones, enzymes, and other things that are vital to our health. A person can eat meat even when on a low cholesterol diet.
However, Lowering triglycerides may include cutting back on meat in general. A person also can consider picking lower-fat meats as well as meat alternatives.
It involves choosing meat and cuts with lower percentages of fat, such as poultry with no skin, some lean cuts of pork or beef and fish rich in omega-3 fatty acids.
The top picks for animal proteins that lower triglycerides are:
- Skinless chicken breast
- Fat-free pork tenderloin
- Grass-fed beef
Beans And Legumes
Eating legumes such as beans and lentils may help lower your LDL “bad” cholesterol and reduce your risk of cardiovascular disease.
Lentils and beans are excellent sources of protein and dietary fiber and the best alternatives to animal proteins. They are available in various preparations, and you can consume them frequently in different recipes. The best picks are:
- Baked beans
- Kidney beans
- Black beans
- Pinto beans
- Navy beans
- Split peas
Dietary fiber has been shown in studies to lower LDL cholesterol. However, the majority of people do not consume nearly enough of it. Rather than refined grains made with “enriched” flours, opt for whole grains labeled as such instead.
A whole grain has all three components the bran, germ, and endosperm and a diverse variety of nutrients such as fiber, vitamins, and minerals.
- Brown rice
Nuts contain monounsaturated fats, proteins, fiber, and omega-3 fatty acids, which help control triglyceride levels. The top picks are:
- Brazil nuts
- Macadamia nuts
Low-Fat Dairy Products
The consumption of dairy products may be associated with increased fat intake, making them unsuitable for decreasing triglyceride levels.
On the other hand, you can swap high-fat dairy products for low-fat dairy products and dairy alternatives to aid in managing triglycerides.
- Low-fat milk
- Low-fat cheeses
- Low-fat yogurt
- Ghee (clarified butter)
Healthy Fats and Oils
Healthy fats and oils are good sources of antioxidants. Others like coconut oil are rich in MCTs that improve insulin sensitivity and cholesterol levels.
Healthy fats also aid in digestion, and you can use them in different recipes, making them versatile. Our top picks of healthy fats o include on your list are:
- Olive oil
- Coconut Oil
- Soybean oil
- Canola oil
- Cold-water fish oil
Herbs and Spices
Some herbs and spices are prized for their flavor. They contribute to the sharpening of the flavor of numerous dishes. Others are picked solely because of their scent.
Some of the others are traditionally utilized for health-related reasons. According to existing research, spices and herbs high in antioxidants may be beneficial in lowering triglyceride levels and other blood lipids.
- Garlic Powder
- Black pepper
Many different drinks contain compounds that may help reduce cholesterol levels or healthfully maintain them.
- Plant milk smoothies
- Cocoa drinks
- Drinks containing sterols and stanols
- Berry smoothies
- Tomato juice
- Oat drinks
- Green tea
High Triglyceride levels can put you at risk for many health problems, including heart disease.
Consequently, a dentist may prescribe that a person modifies their food, maintain a healthy weight, and engage in regular physical activity to lower their triglyceride levels.
Reduced consumption of refined carbs, added sugars, and saturated fats may be one of the best options for lowering triglycerides.
Substituting these with g low-sugar fruits and vegetables, whole grains, and fatty fish helps lower triglyceride levels and reduce the risk of obesity and heart disease.
Printable High Triglycerides Diet Food List (PDF)
|List Of Foods That Lower Triglycerides|
|Foods That Lower Triglycerides|
|Skinless chicken breast|
|Fat free pork tenderloin|
|Low fat milk|
|Low fat cheeses|
|Low fat yogurt|
|Ghee (clarified butter)|
|Cold-water fish oil|
|Plant milk smoothies|
|Drinks containing sterols and stanols|