When fighting back against the threat of high triglycerides, making healthy lifestyle and diet changes could be your first line of defense. Triglycerides are a form of fat that are carried through the blood stream. When the amount of triglycerides in your blood increases exponentially over time, this high level can lead to an increased risk of heart disease, and other serious health problems. If you speak to a doctor about a high triglyceride level, chances are that he will recommend a range of foods to lower triglycerides that you can include in your regular diet.
Fatty Acids and Fish:
Rich in omega-3 fatty acids that are ideal for lowing triglycerides in the blood, fish offers a fantastic solution for significant health problems. A pharmaceutical dose of approximately 3.4 grams of fish oil every day could be enough to reduce your triglycerides level by between 25 and 50 percent after a single month according to the review. What’s more, the omega-3 fatty acids help to melt away the amount of triglycerides in your liver, while improving your liver’s function at the same time.
Because the consumption of nuts is often linked to a lower risk of cardiovascular disease, many researchers have engaged in studies into the effect that eating nuts can have on blood lipid levels. One study gathered data from trials that were conducted across seven different countries. The researchers found that an average of 67 grams of nuts everyday was enough to reduce triglycerides by around 10% in people with high levels. As such, many health experts include nuts in the lists of foods to lower triglycerides.
Researchers that took part in a Canadian health study looked into the effects that soy protein could have on triglyceride levels in patients older than 50. The participants in the study ate a diet supplemented with around 25 grams of soy protein for every 1000 calories they consumed for a period of six weeks. The study found that triglyceride levels lowered by 12% in the participants who consumed soy protein, when compared to those consuming animal protein.
Healthy Eating and Foods to Lower Triglycerides:
If your aim is not only to lower your triglyceride levels, but also improve your health and fitness over all, then it’s important to ensure you follow a diet routine that is filled with a variety of balanced and healthy foods. Keep in mind that if you choose to add nuts to your diet, around 67 grams should be equal to 2.4 ounces. In regards to soy protein, you’ll have various options available to help you get your fix, such as soy nuts, soybeans, edamame, and tofu.
Finally, when it comes to fish, information published by the American Heart Association recommends eating between one and two servings every week if you are healthy. In some cases, people with particularly high levels of triglycerides may be assisted by higher amounts of fish, but you may not be able to get enough of a change through diet alone, so speak to your doctor to discuss whether supplements may also be required.