List of Foods That Lower Triglycerides with Information
Lowering triglycerides can be achieved by adopting a healthy lifestyle including regular physical activity and following a balanced diet. While it is important to consult a doctor or registered dietitian for personalized advice, here is a list of foods that are commonly known to help lower triglyceride levels.
- Fatty fish is rich in omega-3 fatty acids, which can reduce triglyceride levels and inflammation. Examples include salmon, mackerel, sardines, and trout.
- Walnuts and almonds: These nuts are high in healthy fats, fiber, and antioxidants, which can help lower triglycerides.
- Olive oil contains monounsaturated fats that are beneficial for heart health and can help reduce triglyceride levels.
- Avocado is packed with monounsaturated fats, fiber, and various nutrients that can lower triglycerides.
- Flaxseeds and Chia Seeds: These seeds are excellent sources of omega-3 fatty acids, fiber, and antioxidants, which can help lower triglycerides.
- Legumes: Beans, lentils, and chickpeas are rich in fiber and protein while being low in fat, which can contribute to lower triglyceride levels.
- Whole Grains: Foods like oats, brown rice, quinoa, and whole wheat bread contain soluble fiber, which can help lower triglycerides.
- Leafy Green Vegetables: Vegetables like spinach, kale, and collard greens are low in calories and high in fiber and antioxidants, contributing to lower triglycerides.
- Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants and fiber, which may help reduce triglycerides.
- Garlic contains compounds that have been shown to reduce triglyceride levels, although the effect may vary among individuals.
- Green Tea: Regular consumption of green tea has been associated with lower triglyceride levels due to its antioxidant properties.
- Citrus Fruits: Oranges, grapefruits, lemons, and limes are rich in vitamin C and soluble fiber, which can support healthy triglyceride levels.
- Apples: High in soluble fiber and antioxidants, apples can aid in lowering triglycerides.
- Pears: Similar to apples, pears are rich in fiber and can contribute to reducing triglyceride levels.
- Tart Cherries: These cherries contain anthocyanins, which have been associated with lower triglyceride levels and reduced inflammation.
- Cinnamon: Research suggests that cinnamon can improve lipid profiles, including triglyceride levels, due to its antioxidant and anti-inflammatory effects.
- Dark Chocolate: High-quality dark chocolate with a high cocoa content (70% or more) is rich in antioxidants and may have a positive impact on triglyceride levels.
- Yogurt: Opt for low-fat or Greek yogurt, which contains probiotics and can be a part of a heart-healthy diet to help lower triglycerides.
- Soy Products: Foods like tofu, tempeh, and edamame are rich in plant-based protein and can help reduce triglycerides.
- Tomatoes: These fruits are an excellent source of lycopene, an antioxidant that may contribute to lower triglyceride levels.
- Onions: Onions contain flavonoids that have been shown to lower triglycerides and possess heart-protective properties.
- Quinoa: This whole grain is rich in fiber and protein, making it a nutritious option to include in a diet aimed at lowering triglycerides.
- Brussels sprouts: These cruciferous vegetables are packed with fiber and antioxidants, which can support healthy triglyceride levels.
- Sweet Potatoes: With their high fiber content and abundance of vitamins and minerals, sweet potatoes can be beneficial in managing triglycerides.
- Oat Bran: Adding oat bran to your diet can increase soluble fiber intake, which has been shown to help lower triglyceride levels.
It is important to note that these foods can be beneficial in lowering triglycerides, but they should be part of an overall healthy and balanced diet. Limiting your intake of refined carbohydrates, added sugars, alcohol, and saturated and trans fats is also recommended, as they can increase triglyceride levels.
How to Reduce Triglycerides Naturally With Indian Food
Lowering triglycerides can be achieved by following a healthy and balanced diet, even including Indian food. Here are some tips to lower triglycerides naturally with Indian food:
- Emphasize whole grains: Instead of refined grains, choose whole grain options such as brown rice, whole wheat bread and whole wheat bread (Indian bread). Whole grains are rich in fiber, which can help lower triglyceride levels.
- Include legumes and pulses: Lentils, chickpeas, kidney beans and other legumes are staples in Indian cuisine. They are high in fiber and protein while low in fat, making them an excellent choice to help lower triglycerides.
- Choose lean protein sources: Include lean protein sources such as skinless chicken, fish, and low-fat dairy products such as yogurt and paneer (Indian cheese). These options provide essential nutrients without excessive saturated fat that can raise triglyceride levels.
- Use healthy cooking methods: Opt for cooking methods like grilling, baking, steaming, or sautéing with a minimum amount of oil. This helps reduce the overall fat content of your meal.
- Include Healthy Fats: While it is important to limit unhealthy fats, it is beneficial to include healthy fats. Use oils such as olive oil, canola oil, or mustard oil in moderation for cooking. Include small portions of nuts like almonds and walnuts and seeds like flaxseed and chia seeds, as they contain omega-3 fatty acids that can help lower triglycerides.
- Eat more vegetables: Indian cuisine offers a variety of vegetables that are rich in fiber, vitamins, and minerals. Include a variety of vegetables like spinach, kale, broccoli, cauliflower, bitter gourd, bottle gourd, and brinjal in your diet. These vegetables are low in calories and may support healthy triglyceride levels.
- Spice it up: Indian spices such as turmeric, cinnamon, fenugreek, and ginger have shown the ability to lower triglycerides and improve lipid profiles. Add these spices to your dishes for added flavor and health benefits.
- Control portion sizes: Be mindful of portion sizes to ensure you are not overeating, as excessive calorie intake can contribute to elevated triglycerides. Use smaller plates and bowls to help manage portion control.
- Limit added sugars: Indian sweets and desserts are often high in added sugars. Limit sugary treats and choose healthy alternatives such as fresh fruit or homemade sweets made with natural sweeteners in moderation.
- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated.
Yes, chickpeas (kabuli chana or garbanzo beans) can be beneficial for lowering triglycerides. Chickpeas are rich in fiber, which helps slow down the digestion and absorption of carbohydrates, leading to better blood sugar control and lower triglyceride levels.
While papaya is a nutritious fruit with fiber, vitamins and minerals, there is no strong scientific evidence specifically linking papaya consumption to lowering triglycerides.