How to Lower Triglycerides With Diet: Tips and Benefits

Introduction

Triglycerides are a type of fat found in the bloodstream. They are produced by the body to provide energy and help store excess calories. High levels of triglycerides can increase the risk of heart disease and stroke. Therefore, it is important to maintain healthy triglyceride levels through diet and lifestyle changes.

Overview of Health Risks Associated with High Triglycerides

High levels of triglycerides in the blood can increase the risk of heart disease, stroke, and other health problems. According to the National Institutes of Health (NIH), triglyceride levels greater than 150 mg/dL are considered high. Having high triglycerides increases the risk of atherosclerosis, which is the buildup of fatty deposits in the arteries that can lead to heart attack or stroke.

Diet Tips to Lower Triglycerides

Making dietary changes is one of the most effective ways to lower triglycerides. Here are some diet tips to help you get started:

Reduce Consumption of Added Sugars

One of the most important things you can do to lower your triglyceride levels is to reduce your consumption of added sugars. Studies have shown that consuming too much sugar can cause triglyceride levels to rise. The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) per day for men.

Increase Intake of Fiber-Rich Foods

Eating foods high in fiber can help lower triglyceride levels. Fiber helps the body process carbohydrates more slowly, which keeps blood sugar levels stable and reduces the production of triglycerides. The American Heart Association recommends eating at least 25–30 grams of fiber per day from whole grains, fruits, vegetables, and legumes.

Increase Consumption of Monounsaturated Fats

Monounsaturated fats such as olive oil, avocados, and nuts can help lower triglyceride levels. According to a study published in the journal Nutrition & Metabolism, replacing saturated fats with monounsaturated fats can reduce triglyceride levels by up to 20%.

Eat Fish High in Omega-3 Fatty Acids

Eating fish that are high in omega-3 fatty acids can also help lower triglyceride levels. Omega-3 fatty acids are polyunsaturated fats that have been shown to reduce inflammation and improve cholesterol levels. The American Heart Association recommends eating at least two servings of fish high in omega-3 fatty acids per week.

Avoid Processed and Refined Carbohydrates

Processed and refined carbohydrates such as white bread, pasta, and sugary cereals can raise triglyceride levels. These types of carbohydrates are quickly digested, causing a rapid spike in blood sugar and an increase in triglycerides. Instead, opt for whole grain options such as brown rice, quinoa, and oats.

Limit Consumption of Saturated and Trans Fats

Saturated and trans fats can also increase triglyceride levels. Saturated fats are found in animal products such as red meat and full-fat dairy products, while trans fats are found in processed foods such as fried foods and baked goods. The American Heart Association recommends limiting saturated fat to less than 7% of total calorie intake and avoiding trans fats altogether.

Increase Intake of Plant Proteins

Increasing your intake of plant proteins can also help lower triglyceride levels. Plant proteins such as beans, lentils, and nuts are rich in fiber, which can help slow digestion and reduce the production of triglycerides. In addition, plant proteins contain heart-healthy fats and are low in saturated fat.

Conclusion

Making dietary changes is one of the best ways to lower triglyceride levels. Eating foods high in fiber, monounsaturated fats, and omega-3 fatty acids can help reduce triglyceride levels. It is also important to limit consumption of added sugars, processed and refined carbohydrates, saturated and trans fats. Increasing your intake of plant proteins can also help lower triglyceride levels. Following a healthy triglyceride-lowering diet can help reduce the risk of heart disease and stroke.