Foods that Lower Triglycerides - Useful Diet Tips

Are there foods that lower triglycerides?

Although a healthy diet can be helpful in controlling your cholesterol level, there are actually some "superfoods" that can also be helpful in reducing your triglyceride levels, too.

Omega-3 fatty acids, which are the fats that are found in fish (especially cold water fish), can be helpful in lowering triglycerides. To get the most benefit out of these, you should try to eat fish at least 2 times per week. Fish that are the most beneficial include mackerel, tuna, salmon, tilapia, and sardines.

There are also some plant-based products like walnuts, flax seeds, soy based products, and canola oil that also contain omega-3 fatty acids, too. Adding these to your diet, as well as the fish, can help bring down your triglyceride level. However, you only want to eat a handful of nuts at a time, because they can be fattening and can make you gain weight if eaten in large quantities on a daily basis. Excess weight can cause triglyceride levels to rise.

Foods that contain soluble fiber might also be helpful as foods that lower triglycerides. Oatmeal, apples, bran, beans, and artichokes all contain soluble fiber and might be beneficial in reducing your triglyceride level.

It is preferable that you eat at least 10 grams of soluble fiber per day. For instance, if you eat 1 1/2 cups of cooked oatmeal, then you would be consuming 6 grams of fiber. If you added a banana to that oatmeal, you would get 4 more grams, upping your fiber intake.

Substituting olive oil for regular vegetable oil can have healthy benefits, too. Olive oil contains antioxidants that can help lower triglycerides. The FDA suggests having 2 tablespoons of olive oil per day. Olive oil can be added to salads, used as a marinade, or used to flavor pasta dishes.

Foods that have been fortified with stanols or sterols are also beneficial as foods that lower triglycerides. Orange juice, yogurt drinks, and margarine all contain plant sterols, which can lower triglyceride levels by up to 10%.

There are a couple of different kinds of fruit that can work as "superfoods" when it comes to lowering triglyceride levels. Blueberries are one such fruit and can be as effective as some commercial medications. It is the pterostilbene, a compound found in the blueberries, which make it useful as foods that lower triglycerides.

Cranberry-grape juice and pomegranate juice also contain antioxidants that can slow down LDL cholesterol oxidation as well as increase the "good" levels of cholesterol.

Besides focusing on specific foods that lower triglycerides, it is also important to consume an overall healthy diet.

Eating a healthy, well-balanced diet that is low in sugar and high in green leafy vegetables and fresh fruit can also help lower triglycerides. Replacing sugary drinks with fresh fruit juices, herbal teas and water is not only healthier, but can reduce the levels of "bad" cholesterol, too.

It is also important to try and stay away from frozen or pre-packaged food whenever you can, and to instead eat more fresh food. Pre-packaged and frozen foods can contain a high sugar and sodium content, as well as much additives and preservatives.

Foods that contain vitamins C and E, which are natural antioxidants, should be added to your diet and consumed on a regular basis. Some foods that contain one or both of these vitamins include broccoli, wheat germ oil, Brussels sprouts, soybeans, peanuts, cantaloupe, papaya, strawberries, oranges, sweet red and green peppers, almonds, soy bean oil, and sunflower seeds. These could be useful foods that lower triglyceride levels.

Although it must be used in moderation, some studies have also suggested that a glass or two of red wine on a weekly basis can lower cholesterol levels, as well as blood pressure levels, too.

Having read about foods that lower triglycerides, you can learn more about lowering triglycerides naturally by reading the other related triglycerides articles and pages.

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