What are the foods that lower triglycerides?

What are the foods that lower triglycerides? How do they help you reduce high triglyceride levels?

When you decide to choose foods that lower triglycerides, you are actually taking your first steps to beat elevated triglycerides as well as elevated cholesterol levels naturally.

Triglycerides are the most common type of fat found in your body. They are introduced in your body through many sources, including:

  • Foods rich in fat content

  • All excess calories and carbohydrates found in your daily dietary intakes are converted into triglycerides to be stored in the body to be released whenever your body needs energy.

    If your serum triglycerides level is higher than 150mg/dl, then you are suffering from hypertriglyceridemia. You should take certain measures to lower high triglyceride.

    You can start by losing some extra pounds from your weight. Plasma triglycerides levels can be lowered by losing as small as ten pounds. You will reach your goal successfully by cutting down your daily calories intake and having constant physical activity.

    Do you know that fat tissue acts as a natural powerful store for triglycerides in your body?

    This definitely means that the fewer amounts of fats you consume daily, the less triglyceride levels will be released in your blood.

    But beware that you should not deprive your diet completely from fat. In fact about 25-30% of your total calories intake must come from fat.

    As if you reduced your fat consumption to lower than this percentage, you must raise your daily intake of carbohydrates and eventually this will elevate your blood triglyceride levels.

    Eat low sugar foods that lower triglycerides. Excess sugar you eat will be translated to high triglycerides in your blood.

    Be careful from starchy foods. Once you eat foods like pasta, rice, bread, cereals and potatoes, they are digested into sugars in your body. Your aim is 6-11 serving daily.

    Also, there are some herbs and supplements (used along with foods that lower triglycerides) which help in lowering serum triglycerides levels, including:

    Niacin or vitamin B3

    According to National Cholesterol Education Program (NCEP), Niacin (vitamin B3) is the proper treatment to regulate your plasma lipid levels. Clinical studies have suggested that niacin:

  • Elevates HDL “Good” cholesterol by 30%

  • Lowers your total cholesterol levels by 10-25%

  • Lowers triglycerides level up to 50%

    But it was found that niacin has a major side effect which is flushing because it widens the blood vessels.

    Fish Oil

    Fish oil is rich in omega-3 fatty acid which introduces remarkable results in lowering triglycerides. The recommended dose varies from 300 mg to 1.2 grams daily.

    Researches have proved that taking eight capsules of fish oil per day can lower triglycerides levels by thirty eight percent and raise HDL levels by twenty four percent.

    Garlic

    It is clinically found triglycerides levels of individuals taking a combination of fish oil and garlic is reduced by 34%. American Heart Association recommends you to take 2-4 grams from both as a daily supplement.

    Cinnamon

    Recent studies have found that after forty days of taking 3 grams of cinnamon daily, triglycerides levels will be reduced by 30%.

    Cinnamon can successfully control your blood sugar level as well as your serum lipids level.

    Artichoke

    Your serum triglycerides levels will be reduced by 12.5% of taking artichoke extract regularly for 6 weeks.




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