High-Fiber Foods
A diet abundant in fiber significantly reduces the absorption of fats and sugars in the small intestine, which in turn helps to lower triglyceride levels in the bloodstream. Foods rich in fiber include vegetables, whole grains, and fruits.
Omega-3 Fatty Acids
Omega-3 fatty acids play a crucial role in reducing triglyceride levels. It is highly recommended that individuals with elevated triglyceride levels consume omega-3-rich foods at least twice a week. Fatty fish are among the primary sources of omega-3s, including salmon, tuna, sardines, and herring.
Unsaturated Fats
Incorporating monounsaturated and polyunsaturated fats while avoiding trans and saturated fats can lead to lower triglyceride levels. This can be achieved by steering clear of fried foods, fatty cuts of meat, whole milk, butter, and other saturated fat-rich foods. Instead, it is advisable to use olive oil, canola oil, and fatty fish.
Nuts
Nuts are a valuable source of unsaturated fats, fiber, and omega-3 fatty acids, all of which contribute to decreasing blood triglyceride levels. Numerous studies have highlighted their beneficial role in this regard. To reap maximum benefits, it is suggested to consume 3 to 7 servings of nuts per week. Some examples of beneficial nuts include:
- Cashews
- Almonds
- Walnuts
- Brazil nuts
- Pistachios
- Macadamia nuts
Foods That Increase Triglycerides
Below are several types of foods known to contribute to elevated triglyceride levels:
- Coconut: While it has numerous health benefits, it is high in saturated fats.
- Starches: Consuming these in large quantities can lead to increased triglyceride levels.
- Sugar and sugar-laden products: This includes soda, sweetened beverages, and more.
- High-fat meats: Such as bacon, sausages, and other fatty meat products.