Diet to lower triglycerides: What foods to eat to reduce it naturally?

Bad habits, such as a poor diet based on saturated fats, added sugars, excessive consumption of alcohol, and refined carbohydrates, lead to weight gain and, depending on the magnitude. These high triglyceride levels in the long run are a risk factor for several terminal diseases. In the following text, we will indicate the healthy levels and the most appropriate foods.

Triglycerides are a lipid or types of fat found in the blood. These serve as a source of energy and are used by the body when it is not obtained directly from food. When there is an unbridled consumption of bad fats, sugars, and alcohol, the liver transforms this caloric surplus into triglycerides so that they can be stored in adipose tissue, better known as body fat.

It is important to note that high blood triglyceride levels can be harmful to people with the following conditions:

• Insulin resistance

• Obesity

• Pancreatitis

• Type 2 diabetes

• Cardiovascular disease

Tips to reduce triglyceride levels

To reduce high triglyceride levels, it is necessary to change certain bad habits that increase the fat in your blood and that are harmful to your health. According to the article published in Nutrients, if you want to reverse this, you must implement the following actions in your day to day.

• Reduce the total consumption of fats, as well as control the presence of saturated and hydrogenated fats, which are usually found in foods of animal origin and processed. These should be replaced by those of the monounsaturated and polyunsaturated types, typical of olive oil, nuts, and fatty fish

• Decrease the total amount of carbohydrates, especially those that come from refined (or non-integral) foods and added sugars.

• Base the diet on the consumption of fresh, healthy, and nutritious foods. These provide different compounds that can be beneficial such as omega-3, flavonoids, or fiber.

• Avoid the consumption of alcoholic drinks.

• Control daily calorie intake because the body transforms them into triglycerides that it stores as fat for later use.

• Moderate the total consumption of fats, as well as control the presence of saturated and hydrogenated fats, which are usually found in foods of animal origin and processed.

• Prioritize eating monounsaturated and polyunsaturated fats, these can be found in olive oil, nuts, and fatty fish.

• Reduce the total amount of carbohydrates, especially those that come from refined (or non-whole) foods and added sugars.

• A regular training regimen that includes high-intensity aerobic exercise can increase HDL (good) cholesterol levels and lower blood triglycerides.

• Eat foods that are fresh, healthy, and nutritious. These provide different compounds that can be beneficial such as omega-3, flavonoids, or fiber

• Have a moderate consumption of alcoholic beverages.

Foods to reduce high triglyceride levels

To control high levels of fat in the blood, food plays an important role, because, if it is regulated correctly and what is necessary is consumed, the indexes are progressively reduced. These are some of the products that should be promoted on a day-to-day basis in your diet:

• Olive oil, nuts, and seeds. It should be noted that its consumption should be moderate.

• Low-fat dairy: yogurt, milk, and fresh cheese.

• Menestras in their different varieties.

• lean meats; like chicken and turkey, and also white and blue fish and eggs.

• Increase fiber intake by eating greens and vegetables at least twice a day.

• Whole grains: oats, rice, rye, wheat, or quinoa.

• All kinds of raw, boiled, steamed, or cooked vegetables with little fat

• Any fresh fruit is valid and the more variety, the better.

Foods that cause high triglyceride levels

Processed foods, with a high sugar and salt content, are the main causes of the appearance of bad fat in the blood, if you are looking to reverse this, you should moderate or limit their consumption, such as the following:

• Whole dairy: cream, condensed milk, and fatty cheeses.

• Red meat, sausages, offal, offal, and sausages.

• Very fatty sauces (mayonnaise, mustard, cheese sauce) and processed dressings.

• Candies.

• Junk food.

• Fried vegetables and ready-to-eat (for dressing) salads, margarine, butter, and hydrogenated oils.

• Any fruit-based preparation such as jams, juices, or syrup.

• Fried nuts.

• Soft drinks and alcohol.