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Triglycerides are a type of fat that is found in our blood. In fact, they are the main components of fat cells. They are an important indicator of heart health. When we eat too many calories, the body converts any calories it doesn’t use into triglycerides. These triglycerides are stored in fat cells. When your body requires energy again, hormones help release triglycerides for this energy. When we consume too many calories, and this triglyceride count spirals out of control, it leads to a condition called hypertriglyceridemia (high-triglycerides). Too much of this can cause the arteries to harden or thicken, leading to heart attacks or even inflammation of the pancreas. You want to keep your triglyceride count to under 150 mg/dL. This test is usually a part of lipid profile that doctors recommend.
Therefore, keeping fit and eating healthy fats is the best way to keep your triglyceride count within healthy limits. Cutting out carbs can drop triglyceride levels in combination with an active lifestyle. So, control the desserts and carb-heavy foods, and you’ll be on the road to good health. Here's a list of eight foods that will lower your triglyceride count and ensure your heart remains healthy:
1) Spinach (and other greens)
Leafy greens have higher fiber content that can make you feel fuller for longer. They are also packed with important micronutrients and vitamins that benefit your overall health. The best choices are darker greens like spinach, kale etc. But really, any greens consumed on a regular basis help keep your fiber content high, which reduces your sweet cravings. And reduced sugar cravings meannoexcess sugar in yourblood stream, and less triglycerides. Have greens kin soups, add them to omelets, salads, stir-fried recipes etc.
2) Soy foods
This might come as a surprise but foods with soy are great for triglyceride control. They contain isoflavones, which are plant hormones similar to estrogen that can reduce triglycerides. One study showed that isoflavones had reduced the levels oftriglycerides as well as cholesterol! So, you can include soy in any form: tofu, tempeh, edamame, soy milk, etc.
3) Fatty Fish
Fish with omega-3 fatty acids are a great way to lower triglyceride levels. Salmon is the best type of fish, but it can be expensive, so you can also include fish like tuna, sardines, mackerel, and herring. They are all rich in omega-3 fatty acid, which reduces triglycerides and raises HDL (good cholesterol) levels. Two servings of fish every week will do the trick over the long term. DO not consume too much fish because they can contain too much mercury.
4) Nuts
Nuts are great for reducing triglycerides. They have all the healthy monounsaturated and polyunsaturated fats that can improve cholesterol levels and bring down triglycerides. Almonds, pistachios, and walnuts are a must-have in your kitchen. 50 grams of any of these nuts per day will improve your health considerably. However, snacking on them plain can lead to ingesting too many calories, so have them in moderate amounts by adding them instead to oatmeal, yogurt/curd, salads, etc.
5) Avocado
Avocado is a superfruit. Packed with protein and good fats, this fruit is a lifesaver. Research shows that replacing the saturated fats and carbs in our diet with the healthy monounsaturated fats found in avocadoes does wonders for triglyceride levels. They also stabilize blood sugar levels, so that’s another added benefit. Add avocado slices to your dishes and salads to improve your triglyceride levels easily.
6) Quinoa
Quinoa has become popular for its protein content but it is also beneficial for lowering triglyceride levels in the body. It has antioxidant and anti-inflammatory properties that keep heart disease, diabetes and obesity at bay. Studies show that 50 grams of quinoa consumed daily for 12 weeks reduced triglyceride levels in obese adults significantly.
7) Garlic
Garlic is a wonder drug. Well, almost. It fights inflammation, boosts immunity and has therapeutic effects for cardiovascular diseases. It has known anti-hyperlipidemic properties, meaning it has been known to reduce triglyceride and cholesterol levels. Research studies show that consuming 100 milligrams of raw garlic for every kg of bodyweight two times per day for four weeks reduced triglycerides by a significant margin.
8) Cruciferous vegetables
Broccoli to the rescue again. And cabbage, brussels sprouts, cauliflower etc. Cruciferous vegetables are packed with nutrients that help the body detox. They are rich in glucosinolate and isothiocyanate, whichplay amajor role in bringing down oxidative stress and reduce cancer risk. Some studies (on animals) showed that certain compounds in cruciferous vegetables significantly reduced triglyceride levels. While more research is being done, the growing importance of cruciferous vegetables to health is undeniable.
