25 Foods Which Will Help Reduce Triglycerides

Hypertriglyceridemia, commonly known as having high triglyceride levels, consists of an abnormal elevation of the level of triglycerides, which is the main type of fat found in the blood. It is advisable to maintain their levels in normal ranges (below 150 mg/dl) since high levels are associated with an increased incidence of cardiovascular diseases and pancreatitis.

To keep blood triglyceride levels at acceptable levels, it is important to follow a diet that is low in saturated fat, often found in products of animal origin such as butter, cream, fatty meats, whole milk products and some foods of vegetable origin such as coconut and palm oil. Instead, foods rich in monounsaturated fatty acids, soluble fiber, and those in which omega-3 fatty acids predominate, should be given priority.

Here are 25 foods which will help you reduce your blood triglyceride levels:

LEGUMES

Legumes are an excellent source of soluble fiber that has been shown to decrease triglycerides in the body. Legumes are highly recommended for several reasons. They have an extremely low fat content; they provide proteins as well as complex carbohydrates and lots of fiber.

1. Soy: This food is considered one of the complete sources of protein. Soy Lecithin can help emulsifies the fats found in the bloodstream and promotes their eventual excretion from the body. It also has the added benefit of raising HDL cholesterol levels.
2. Green Beans: Green beans have an unbeatable antioxidant capacity, not only because of their high vitamin C and phenolic acid content but also because of their abundance of flavonoids and carotenoids. The Omega-3 fatty acids contained in green beans make an important contribution to cardiovascular health.
3. Beans: Beans are a source of complex carbohydrates, protein, vitamins, minerals, and fiber. They have a low-fat content and, being a food of vegetable origin, do not contain cholesterol.
4. Lentils: Lentils help reduce blood triglycerides because they contain high levels of soluble fiber. Reducing triglyceride levels reduce the risk of heart disease and stroke by keeping arteries clean.
5. Lima Beans: These beans stand out because they have high protein content. They contain vitamins such as vitamin B1 or niacin, and minerals such as manganese, iron, copper, calcium, and phosphorus.

FRUITS AND VEGETABLES

They are very important because they contribute almost zero and provide consistent dietary fiber. Fruits and vegetables tend to have important antioxidants, which prevent cellular deterioration due to oxidation, something that is at the base of many cardiovascular diseases.

6. Spinach: Spinach can reduce triglyceride levels by up to 60%, thanks to its richness in alpha-lipoic acid. Spinach is rich in vitamin A, iron, calcium, magnesium, potassium, phosphorus and many antioxidants. It also has remarkable concentrations of vitamin C, E, and K, as well as B vitamins and folic acid.
7. Grapes: According to some research resveratrol found in grapes lowers blood triglyceride levels. Grape flavonoids act by improving circulation and reducing the formation of clots. Grape polyphenols diminish platelet aggregation and reduce the risk of arteriosclerosis.
8. Strawberries: This fruit is a powerful source of antioxidants and an excellent source of vitamin C. They are also rich in vitamins A, B1, B2, B3, B6 and E and contribute to lower the level of blood triglycerides.
9. Tomatoes: Tomatoes provide a large amount of vitamins B, C, and A. Tomatoes are an important source of potassium, phosphorus, magnesium, and calcium.
10. Eggplant: Provides plenty of phosphorus, calcium, potassium, and magnesium, which prevent arthritis, osteoporosis and heart disease. Eggplant is high in iron which makes it an ideal to tool to prevent anemia. It is low in carbohydrates, which is highly beneficial to lowering blood triglycerides.
11. Oranges: Oranges provide us with carbohydrates and protein. They are a good source of fiber and many micronutrients such as vitamins C, Niacin, tocopherol, beta-carotene, folate, and thiamine. Oranges are a fantastic food to boost your immune system as well as the prevention of certain cancers and lowering blood cholesterol and triglyceride levels.
12. Pear: It has both soluble and insoluble fibers that favor the elimination of bad cholesterol and triglycerides as well as regulates intestinal function. It is rich in vitamins B, C, and E, and also has a high content of calcium, iron, and potassium.
13. Turnip: Turnips are a rich source of vitamin C and some B vitamins, as well as minerals such as potassium, sodium, calcium, and phosphorus.
14. Chard: This vegetable is very rich in soluble fiber, which helps maintain intestinal transit, prevents estrangement, and is very important in the prevention of cholesterol and certain diseases such as cancer. It is a rich source of Omega-3 fatty acids, flavonoids and other antioxidants such as beta-carotene, α-carotene, lutein, and zeaxanthin.
15. Beets: Beets are rich in nitric oxide which increases the relaxation and dilation of blood vessels, and has a beneficial effect on circulation and contributes to the control of blood pressure. The beet is an important source of betaine, a nutrient capable of protecting cells, proteins, and enzymes from environmental stress. Also, beets contain potent anti-inflammatory compounds that protect internal organs, as well as improve vascular risk factors and prevent different chronic diseases.

CEREALS

The high fiber content of whole grains helps to lower high cholesterol and triglyceride levels. Also, many of them contain tocotrienol which according to recent studies can reduce up to bad cholesterol or LDL by up to 60%.

16. Rye: It contains a high fiber content, which helps to capture excess cholesterol before absorption. This leads to the elimination of cholesterol and triglycerides from the body and therefore, a reduction in its plasma concentration. Rye is a source of unsaturated fatty acids that increase the hepatic synthesis of good cholesterol or HDL. Regular consumption of rye can help prevent the formation of atheroma since it reduces the plasma concentration of bad cholesterol or LDL, as well as triglycerides.
17. Wheat: Contains potassium, phosphorus, magnesium, iron, and zinc, is also very rich in vitamin B necessary for the body to transform carbohydrates into energy; as well as a very high vitamin E content that has the beneficial effect of helping to lower serum triglycerides.
18. Barley: Barley contains inhibitory tocotrienols that block the hepatic production of LDL cholesterol. The anti-cholesterol effect of barley is enhanced by its soluble fiber content.
19. Oats: Oats are one of the most complete and healthy cereals; It provides energy, vitamin E, B6, and B5, as well as minerals such as iron, selenium, manganese, and copper.

DARK MEAT FISH

Here we find fish such as tuna, horse mackerel, bonito, anchovies, sardines, Pomfret, salmon, among others. These foods can reduce cholesterol because they have up to 20 or 30 times more content in omega three fatty acids, and between 3 to 5 times higher vitamin D content than white meat fish.

20. Tuna: The combination of omega three unsaturated fatty acids, significantly strengthens circulation and prevents heart disease. It is also very rich in potassium, a mineral that reduces blood pressure.
21. Mackerel: Besides being delicious, mackerel is especially rich in vitamins D and E, and minerals such as magnesium, iron, potassium, and selenium.
22. Salmon: Salmon is a source of omega-3 fatty acids that reduce inflammation. Recent studies have shown that salmon and the action of its content in omega-3 can promote the relief of pain in the joints and encourage the production cartilage tissue.
23. Sardines: The abundance of vitamin B6, present in sardines and also known as pyridoxine, makes this food highly recommended in cases of diabetes, depression, and asthma. Also, vitamin B6 this fish helps prevent heart disease, can reduce the symptoms of the carpal tunnel and can even help in the fight against cancer.
24. Olive oil
    The fatty acids present in virgin olive oil, especially oleic acid, contribute to reducing the levels of LDL cholesterol while increasing HDL cholesterol, increasing arterial vasodilation, improving blood circulation and decreasing blood pressure.
25. Seeds and nuts
    The nuts that serve to lower cholesterol and triglyceride levels are almonds, hazelnuts, pine nuts, peanuts, and pistachios, especially if you eat a small amount daily. These foods contain an element called phytosterol that is recognized for its role in reducing serum triglyceride levels.

REFERENCES:

1. Van Handel, E., and D. B. Zilversmit. "Micromethod for the direct determination of serum triglycerides." Translational Research 50.1 (1957): 152-157.
    
2. Hokanson, John E., and Melissa A. Austin. "Plasma triglyceride level is a risk factor for cardiovascular disease independent of high-density lipoprotein cholesterol level: a meta-analysis of population-based prospective studies." Journal of cardiovascular risk 3.2 (1996): 213-219.
    
3. Mensink, Ronald P., and Martijn B. Katan. "Effect of a diet enriched with monounsaturated or polyunsaturated fatty acids on levels of low-density and high-density lipoprotein cholesterol in healthy women and men." New England Journal of Medicine 321.7 (1989): 436-441.