If foods can cause triglyceride levels to increase in the body, there must be foods that lower triglycerides as well. Life works that way, doesn’t it? If it is day, there should be night. So if it’s what you eat that causes your triglycerides to skyrocket, it only makes sense to use food as your weapon to get the number back to normal.
On the other hand, you may be wondering why it is necessary to regulate triglyceride levels. Are triglycerides not necessary for the body? Actually, when you think about it, triglycerides, as a form of fat in the blood, which play an important role in the anatomy of the body, can’t be a bad thing. They are, in fact, an excellent source of energy and make possible the transport of dietary fats. The problem starts when your triglycerides are more than 150 mg / dL because then you can now be considered at risk of developing heart disease. Uncontrolled elevated triglycerides can cause the heart to lose its function, increasing the risk of strokes, coronary artery disease, or heart attack.
Fortunately, elevated triglycerides are easily manageable, especially in its early stages. In many cases, you don’t even need to go to the doctor because elevated triglyceride levels can be regulated simply by adopting some healthy habits. Start with the food you choose, for example. When preparing your meal plan, there are two things to keep in mind if you are looking to lower your triglycerides: Omega-3s and fiber. Omega-3 is an essential fatty acid that has earned worldwide recognition for its health benefits, especially on the heart. Meanwhile, the fiber works like a broom: it sweeps up anything from the body that shouldn’t be there in the first place. It goes without saying then that foods that lower triglycerides should contain Omega-3 or fiber. In particular, these would include the following:
1. Fish. A rich source of Omega-3 essential fatty acids, it is recommended to include fish in the diet at least 2-3 times a week. However, there are certain varieties of fish that are more contaminated with mercury than others, so you should limit your options to salmon, tilapia, flounder, sardines, and canned tuna;
2. Vegetables. Vegetables are good, even if you eat them every day. Green leafy vegetables such as cauliflower, broccoli, celery, and spinach, and other types of vegetables such as squash, bell peppers, green beans, cabbage, and Brussels sprouts have excellent triglyceride-lowering properties, as well Make sure you have a healthy serving of vegetables every day.
3. Fresh fruits, especially those high in fiber like apples with skin and apricots
Four. Nuts and seeds. Nuts and seeds like almonds, peanuts and walnuts and sunflower seeds are good for your heart health.
5. Grains, oats, and wheat. These can also lower triglyceride levels, in addition to stimulating the digestive system.
6. Water. This is something you should never skimp on. Prefer water at any time to soft drinks and alcoholic beverages. Make sure you drink at least 8 glasses of water every day for good health.
Of course, you won’t have a hard time remembering these triglyceride-lowering foods, right?