Triglycerides are fats that circulate in the blood. They are similar to cholesterol, but unlike cholesterol, your body does not produce triglycerides on its own. All triglycerides come from food. Foods that are high in fat can raise triglyceride levels, as can foods that are high in sugar, because your body converts the excess sugar into triglycerides and stores them in fat cells. A good way to decrease your triglycerides is to eat low-fat foods.
Green Vegetables
Dark, leafy green vegetables such as spinach and kale are good low-fat foods to lower triglyceride levels. Not only are these vegetables fat-free, low in sugar and high in fiber--aspects that can help lower triglycerides and cholesterol, they also contain omega-3 fatty acids. Omega-3 fatty acids are considered a "good" form of fat. According to the Cleveland Clinic, they "have been found to be very powerful at lowering triglycerides," especially in conjunction with other methods of lowering triglycerides, such as limiting alcohol intake and maintaining a healthy weight.
Flaxseed
Flaxseed is high in fiber and omega-3 fatty acids, which make it another good low-fat food for lowering triglycerides. Both the Cleveland Clinic and University of Massachusetts Medical School list flaxseed as good for lowering triglycerides. You can consume flaxseed in many forms. You can eat the seeds whole, grind them into a powder for use in salads and baking or use flaxseed oil in cooking.
Whole Grains
A diet high in fiber can help keep your triglycerides in check, which makes it important to eat fiber-rich foods. Whole grains such as whole-wheat bread and oat bran are good sources of fiber and are also very low in fat, making them good choices to help lower your triglycerides. Whole-grain products also provide an indirect triglyceride-lowering benefit: If you are eating lots of whole grains, you are likely eating fewer refined carbohydrates such as white bread and white-flour pasta. These products can raise triglycerides, according to the University of Massachusetts Medical School.
Fish
Some species of fish are good for lowering triglycerides because they are high in omega-3 fatty acids. These are fish such as salmon, tuna and mackerel that are higher in fat than other fish, although the fat content is mostly in the form of "good" fats, such as poly and monounsaturated fats. However, some of these fish are still relatively low in fat. A 3.5-oz serving of bluefin tuna has 6.2 g of fat, while the same-sized serving of salmon has 7.5 g of fat. Those are both less than 15 percent of the daily recommended allowance of fat in a normal diet.
Member Comments