25 Foods to Lower Triglycerides Level in 7 Days

The most common type of fat in the human body, Triglycerides play a crucial role in metabolism and energy storage. They are formed when the body combines glycerol and three fatty acids, and serve as a crucial energy source. They can be obtained from the foods we eat or can also be produced within the body. Normally, the level of triglycerides should be less than150 mg/dl. 

In the case of excess triglycerides, a condition formally called “hypertriglyceridemia”, they start getting stored in different body parts such as the belly, hip, and arms. Besides causing obesity, increased levels of triglycerides are also 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), as elevated triglycerides can contribute to the buildup of fatty deposits in artery walls, increasing the risk of heart disease and stroke.

Therefore, anyone who has a high level of triglycerides should take immediate steps, starting with regulating their diet and maintaining an active lifestyle. 

What Causes High Triglycerides Levels?

High levels of triglycerides can be caused by various factors, including:

• Unhealthy Diet: Consuming a diet high in saturated fats, trans fats, sugar, and refined carbohydrates can lead to elevated triglyceride levels. These dietary choices can promote the production and storage of excess triglycerides in the body.
• Obesity: Being overweight or obese is strongly linked to higher triglyceride levels. Excess body fat, especially around the abdomen, can increase triglycerides in the bloodstream.
• Physical Inactivity: Lack of regular physical activity can lead to weight gain and increased triglycerides. Exercise helps improve triglyceride metabolism and reduce their levels.
• Alcohol Consumption: Excessive alcohol intake can raise triglycerides. It's recommended to limit alcohol consumption to moderate levels.
• Genetics: In some cases, genetics play a role in high triglyceride levels. Familial hypertriglyceridemia is a genetic condition that leads to elevated triglycerides, even in the absence of other risk factors.
• Metabolic Conditions: Conditions like diabetes and metabolic syndrome are associated with high triglycerides. Insulin resistance and high blood sugar levels can contribute to increased triglycerides.
• Certain Medications: Some medications, such as corticosteroids, diuretics, and certain beta-blockers, can elevate triglyceride levels. Discussing potential side effects with your healthcare provider is important.
• Medical Conditions: Underlying medical conditions like chronic kidney disease, liver disease, and thyroid disorders can impact triglyceride levels.
• Smoking: Smoking is associated with higher triglyceride levels and an increased risk of cardiovascular disease.

To manage and lower high triglycerides, it's essential to address these underlying causes through lifestyle modifications, such as adopting a heart-healthy diet, engaging in regular physical activity, and, when necessary, using medication as prescribed by a doctor. 

Preferred Amounts of Fats and Substances in Daily Diet

• Omega 3-6 fatty acids account for 5% to 10% of your daily caloric intake.
• Saturated fats should make up no more than 5% or 6% of your daily calorie intake. 2,000 calories a day.
• Trans fats should not be more than 1 percent of daily calories intake.

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, and more fibre and are full of antioxidants. You can use it as a 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. Eating bananas can also give you relief from gastric problems. It does not make gas in the stomach quickly.
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 blood sugar levels 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 increase the good cholesterol (HDL) and decrease 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 7-day 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.

Related: Triglycerides: How to Keep Them in Check

Other Ways to Lower Triglycerides in Our Diet

1. Supplements to Lower Triglycerides
   
   Soy protein supplements, garlic supplements, niacin and psyllium can help lower triglycerides.
   
   
2. Exercises to Lower Triglycerides
   
   Basketball, bicycling, jogging, kickboxing and soccer are some exercises which can help in lowering triglycerides.

Symptoms of Hypertriglyceridemia 

Hypertriglyceridemia often does not present with specific symptoms. It is typically diagnosed through a blood test during routine medical checkups. However, in some cases, especially when triglyceride levels are extremely high, individuals may experience the following symptoms:

Abdominal Pain: Severe abdominal pain can occur due to inflammation of the pancreas (pancreatitis), which is associated with very high triglyceride levels.

Fat Deposits: Some individuals with very high triglycerides may develop visible, fatty deposits on the skin, known as xanthomas.

Eruptive Xanthomas: These are small, yellowish, and sometimes itchy bumps that can appear on the skin.

As hypertriglyceridemia is often a silent condition, regular check-ups and blood tests are crucial for early detection and management. 

Conclusion

To lower the triglycerides level, limit your sugar intake, follow a lower-carb diet, eat more fibre, exercise regularly, avoid trans fats, increase your intake of unsaturated fats and limit your alcohol intake. 

Frequently Asked Questions about Triglycerides

1. What is the best drink to lower triglycerides?

Green tea and soy milk are the best drinks to lower triglycerides.

2. What foods raise triglycerides the most?

Bread, pizzas, pastries, pies, and cookies raise triglycerides the most.

3. What level of triglycerides is considered dangerous?

While the optimal level of triglycerides in the blood is generally considered to be less than 150 milligrams per deciliter (mg/dL), triglyceride levels are often categorised as follows:

• Less than 150 mg/dL - Normal
• 150-199 mg/dL - Borderline High
• 200-499 mg/dL - High
• 500 mg/dL or more - Very High

4. How is triglyceride level measured?

Triglyceride levels are assessed as part of a lipid panel, which also includes measurements of total cholesterol, HDL (high-density lipoprotein) cholesterol, and LDL (low-density lipoprotein) cholesterol. 

5. What foods cause high triglycerides?

Foods that are high in saturated and trans fats, such as fried foods, fatty meats, full-fat dairy products, and sugary items such as candies and sweetened beverages can lead to high triglycerides. Excessive consumption of alcohol and simple carbohydrates, such as white bread, can also raise triglyceride levels.

6. How to reduce triglycerides naturally with Indian food?

To reduce triglycerides naturally with Indian food, focus on a diet rich in fibre, whole grains, lean protein sources like lentils and tofu, and healthy fats from foods like nuts and seeds. Incorporate spices such as turmeric and garlic, which have potential heart-healthy benefits, and limit consumption of high-fat and sugary items like fried foods, sweets, and full-fat dairy. Regular physical activity and portion control are also essential for managing triglycerides.

7. When to consult a doctor for high triglycerides?

Consulting a doctor for triglycerides is advisable if:

• The triglyceride levels are consistently high, especially if they exceed 200 mg/dL.
• The person has additional risk factors for heart disease, such as high cholesterol, high blood pressure, obesity, or a family history of heart disease.
• Persistent symptoms such as severe abdominal pain, which may be a sign of pancreatitis, which can be caused due to extremely high triglyceride levels.
• You are unsure about how to manage your triglycerides through lifestyle changes or need guidance on medication options.

8. Which specialist to consult for high triglycerides?

Depending on their specific needs and circumstances, individuals can consult with several types of specialists to address and manage triglyceride levels. These include:

• General Practitioner: A general practitioner can help monitor your triglyceride levels, provide initial guidance, and recommend lifestyle changes. They may also initiate treatment or refer you to a specialist, if necessary.
• Cardiologist: If someone has elevated triglycerides and other risk factors for heart disease, it is advisable to consult a cardiologist for a comprehensive evaluation and treatment.
• Endocrinologist: If high triglycerides are associated with an underlying medical condition such as diabetes or a hormonal disorder, it is advisable to consult an endocrinologist.
• Gastroenterologist: In cases where extremely high triglyceride levels lead to pancreatitis, it is advisable to consult a gastroenterologist.
• Registered Dietitian or Nutritionist: A registered dietitian can help you develop a personalised dietary plan to manage your triglycerides through healthy eating.

9. Can high levels of triglycerides cause death?

Extremely high levels of triglycerides, particularly those exceeding 1,000 mg/dL or even higher, can potentially lead to life-threatening complications such as acute pancreatitis. Such cases, however, are rare.