While genetic factors often play a role, triglyceride levels of 400 or higher can generally be normalized within 6 weeks with appropriate dietary intervention & right lifestyle altercations. People having high triglycerides may also have high blood pressure and blood sugar and be overweight. Triglycerides are particles in the blood that transport fat. They come from excess sugar and fat intake in the diet and can also be made in the liver. High levels of triglycerides in the blood stream are a risk factor for heart disease and stroke as well as obesity. A sedentary lifestyle also adds to it.
Here Are Some Foods That Will Help You Keep Your Triglyceride Levels In Check:
✳ COLORFUL FRUITS AND VEGETABLES
? Fruits, vegetables, herbs help lower triglyceride levels.
? A few particularly helpful ones are garlic, onions, apples, pears, avocados, berries, cabbage, dark green vegetables and eggplants.
? Fruits and vegetables contain high levels of antioxidants that protect the circulating cholesterol from oxidizing which is when it becomes harmful.
? Fruits and vegetables also contain soluble fibrous phytosterols.
✳ FIBER RICH FOODS
? Soluble fiber is particularly helpful for reducing cholesterol absorption in the intestines.
? Good source of soluble fiber are oats, barley, legumes, psyllium husks, chia seeds, flax seeds, peas, apple, strawberries, grapes and citrus fruits.
✳ NUTS AND SEEDS
? The good cholesterol increases when we consume more essential fatty acid foods such as almonds, walnuts, flax seeds and chia seeds.
✳ GARLIC
? Garlic has the ability to prevent heart disease.
? It has been found that dried garlic powder significantly lowered serum triglyceride levels.
? Garlic not only lowered triglyceride levels but it also reduced total cholesterol levels.
? Include garlic in your dishes and taking 2 cloves of garlic with water early morning on an empty stomach also has immense health benefits
✳ FISH
? Cold water fish are rich in Omega 3 fatty acids which help lower triglycerides.
? These include salmon, sardines, mackerel, herring and tuna.
? Few tips to help you choose calories well and lower you triglyceride levels:
? Reduce saturated and trans-fat in your diet.
? These are fats commonly found in animal products, fast foods, commercially baked goods and other packaged foods.
? Use mono or poly – saturated fats.
? These are found in olive oil or canola oil for cooking.
? Eat fish as a protein source once or twice a week.
? Eat more of vegetables like cauliflower, broccoli and celery as well as potatoes with skin.
? These are highly recommended for their fiber content. (Fiber is associated with cholesterol reduction).
? It is preferable to steam vegetables but they can be boiled too.
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