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25 Foods and 7 Day Diet Plan to Lower Triglycerides

By Aastha Khungar in Nutrition And Dietetics

Jan 24 , 2022 | 4 min read

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Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl. Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol (Low-Density Lipoproteins or LDL) and low levels of good cholesterol (High-Density Lipoproteins or HDL). Include healthy foods to reduce triglycerides. So let's talk about 25 foods to lower triglycerides.

25 foods to lower triglycerides

  1. Oats - Oats are rich in fibre. Fibre-rich food items take more time to digest, thus preventing a spike of blood sugar levels and causing less release of triglycerides, and forming an important part of the triglyceride diet.
  2. Cauliflower- Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.
  3. Blueberries- Blueberries contain less sugar, more fibre and are full of antioxidants. You can use it as topping for oatmeal, yoghurt, or make a smoothie. 
  4. Spinach- Spinach is a good source of vitamins and is also counted among the foods to reduce triglycerides. You can add it to stews, salads, and egg omelette preparation.
  5. Bananas- Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium - an important mineral.
  6. Strawberries- Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides? 
  7. Broccoli- Broccoli is yet another green vegetable that can lower triglyceride levels. You can have it by simply roasting it or adding it to soups. 
  8. Cabbage- It is included under cruciferous vegetables that reduce triglycerides and is rich in vitamin K. You can saute it with a few spices and enjoy the delicious and nutritious food.
  9. Salmon- Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.
  10. Sardines- You might not like the taste of this fish, but you can spice it up with your favourite condiments. It is a good source of omega-3 fatty acids, calcium and protein. 
  11. Olive oil- Olive oil is a good source of healthy fat and antioxidants. You can add it to your salads or use it while cooking your veggies. 
  12. Beans and legumes- Beans and legumes are great sources of protein and fibre. There are various options available for legumes so you won't get bored having them regularly.
  13. Avocado- Avocado is a good source of good fat and fibre. Both fibre and good fat help regularise the blood sugar level and triglycerides levels.
  14. Brown rice- A high carbohydrate diet can increase triglyceride levels, but brown rice helps decrease triglyceride levels. The American Heart Association recommends adding brown rice to your diet to control triglycerides.
  15. Citrus fruits- Citrus fruits contain flavonoids and soluble fibres that increases the good cholesterol (HDL) and decreases triglycerides and bad cholesterol (LDL)
  16. Nuts- Nuts contain monounsaturated fats, fibre and omega-three fatty acids that manage triglyceride levels. 
  17. Green beans- Green beans, also known as string beans, contain less sodium and more fibres that keep your heart healthy and control your triglyceride levels. You can blanch it or sauté it with some spices. 
  18. Low-fat dairy products- Low-fat dairy products such as milk and yoghurt help in managing triglycerides. 
  19. Quinoa- Quinoa is a gluten-free grain with high nutritional value and decreased triglyceride levels.
  20. Barley- Barley is a grain that reduces bad cholesterol and triglycerides. It is rich in fibre, manganese, molybdenum, and selenium as a whole grain.
  21. Arugula- Arugula is a vegetable that is low in carbohydrates, fat and calories. It is a good source of fibre and vitamin A and decreases triglycerides by blocking fat deposition in the liver and preventing the transportation of fat in the bloodstream.
  22. Kale- You can include Kale in stews, soups or sauté it with spices. 
  23. Brussels sprouts- Brussels sprouts are versatile vegetables that you can roast with a little olive oil or boil.
  24. Raspberries- The juicy raspberries are high in antioxidants and low in fat; thus can be included in your triglyceride diet.
  25. Grass-fed beef- Grass fed beef contains omega-fatty acids and lowers triglyceride levels.

So these are the 25 foods to lower triglycerides. Now let's talk about a seven days diet to lower triglycerides. 

7 Day Diet to Lower Triglycerides

Remember, the low triglyceride diet mentioned below is just a sample. Every individual has different calorie demands. Consult your dietician to get a personalised plan of 7 days diet to lower triglyceride. 

Day 1

  • Breakfast- Oats + Citrus Fruits + Low-fat milk
  • Lunch- Quinoa+ Green salad
  • Dinner- Grilled salmon / Low Fat Cottage Cheese+ Brown rice+ Steamed vegetables

Day 2

  • Breakfast- Whole grain cereal+ Poached egg / Tossed Soy cheese (Tofu)
  • Lunch- Chicken curry / Any Legume+ Whole grain chapati+ Green salad
  • Dinner- Barley + Sauteed vegetables

Day 3

  • Breakfast- Whole grain bread + greek yogurt + Poached eggs / / Tossed Soy cheese (Tofu)
  • Lunch- Spinach+ Whole grain chapati+ Green salad
  • Dinner- Chicken soup / Black Chow Soup+ steamed vegetables + Salad

Day 4

  • Breakfast- Rolled oats+ Strawberries+ low fat milk
  • Lunch- Sardine curry / Legume of choice+ brown rice+ green salad
  • Dinner- Red kidney beans+ salad+ kale

Day 5

  • Breakfast- Nuts+ Bananas+ low fat milk
  • Lunch- Cauliflower sauted with mild spices and olive oil+ whole grain chapati
  • Dinner- Low-fat tofu+ Salad+ blanched broccoli

Day 6

  • Breakfast- Poached egg/ Tofu+ Blueberries+ Whole grain bread
  • Lunch- Brussel sprouts+ Legumes+ Brown rice
  • Dinner- Green beans+ salad+ barley

Day 7

  • Breakfast- Low fat tofu+ raspberries+ Oats
  • Lunch- Quinoa+ Grilled chicken/Grilled Tofu+ green salad
  • Dinner- Cauliflower rice+ Red kidney beans+ salad