If foods can cause to increase the levels of triglycerides in the body, there must be foods that will lower triglycerides, too. Life does work that way, doesn’t it? If there’s daytime, there should be nighttime. So if it’s what you eat that causes your triglycerides to shoot up, it only makes sense to use foods as your weapon to bring the number back to normal.
Then again you might be wondering why there is a need to regulate the levels of triglyceride? Aren’t triglycerides needed by the body? Actually, when you think about it, triglycerides, as a form of blood fat, that plays an important role in the anatomy of the body, so they cannot be a bad thing. They are, in fact, an excellent source and energy and make possible the transport of dietary fat. The problem begins when triglycerides are more than 150 mg/dL because then you can be now considered at risk for developing heart disease. Elevated triglycerides that go unmanaged can cause the heart to lose its function, increasing your risk for strokes, coronary artery disease, or heart attack.
Fortunately, elevated triglycerides are easily manageable, especially in their early stages. In many cases, you don’t even need to go to the doctor because elevated triglycerides can be regulated by simply embarking on some healthy habits. Start with your choice of food, for instance. When preparing your meal plan, there are two things you must keep in mind if you are looking to reduce your triglyceride levels – Omega-3 and fiber. Omega-3 is an essential fatty acid that has earned global recognition because of its health benefits, notably on the heart. Fiber, meanwhile, works like a broom – it sweeps anything out of the body that shouldn’t be there in the first place. It goes without saying then that the foods that will lower triglycerides should contain either Omega-3 or fiber. In particular, these would include the following:
1. Fish. A rich source of Omega-3 essential fatty acids, fish is recommended to be included in the diet at least 2-3 times a week. However, there are certain varieties of fish that are more contaminated with Mercury than the others, so limit your choices to salmon, tilapia, flounder, sardines, and canned tuna;
2. Vegetables. Vegetables are good, even if you take them every day. Green and leafy vegetables such as cauliflower, broccoli, celery, and spinach, and other kinds of vegetables like squash, pepper, green beans, cabbage, and Brussels sprouts have excellent triglyceride-reducing properties, so make sure that you have a healthy serving of vegetables everyday.
3. Fresh Fruits, especially those high in fiber content such as apples with the skin on and apricots
4. Nuts and Seeds. Nuts and seeds such as almonds, peanuts, and walnuts, and sunflower seeds are good for the health of the heart.
5. Grains, oats and wheat. These can lower triglyceride levels, too, along with boosting the digestive system.
6. Water. This is something you should never skimp on. Prefer water anytime to sodas and alcoholic beverages. Make sure to drink at least 8 glasses of water everyday for good health.
For sure, you will not have a difficult time remembering these foods that will lower triglycerides, will you?