Triglycerides are one of two major fats in people's blood. Although people don't pay as much attention to triglycerides as the other fat, cholesterol, excess triglycerides can also cause heart disease and early death. Men's triglycerides levels should be between 100 and 120mg per deciliter and women's levels should be about 30mg lower, according to "Controlling Cholesterol," which has a chapter on triglycerides.
Fortunately, eating certain foods can help you lower your triglycerides.
Fish
Numerous kinds of fish can lower triglycerides. Halibut, herring, mackerel, salmon, tuna and trout are among the coldwater fish that can lower triglycerides because they have a large amount of omega-3 fatty acids. "The New Pritikin Program" cites a study of a large population of Greenland Eskimos who eat mostly coldwater fish and have very low triglyceride levels.
Anchovies and sardines also reduce triglycerides, because they have large amounts of monounsaturated and polyunsaturated fish oil, according to "How To Improve Triglyceride Levels," a Harvard University newsletter.
Fruits
Many fruits can lower triglyceride levels because they have a lot of fiber. "The New Pritikin Program" cites apples, dates, figs and strawberries as fruits that are good at lowering triglycerides. The book reports that people should be aware of the difference between unrefined carbohydrates like apples and refined carbohydrates like apple juice. When pure fruits are processed, a large percentage of their fiber is removed. Refined carbohydrates increase triglyceride levels, author Robert Pritikin writes.
Vegetables
Vegetables in their unrefined form can reduce triglyceride levels in the same way that fruits can. Thus, potatoes and tomatoes can reduce triglyceride levels, but mashed potatoes and tomato juice can increase them.
The vegetables with the most triglyceride-lowering fiber include Brussels sprouts, Chinese cabbage, carrots, corn, kale, peas, onions, potatoes and yams.
Grains
Cereals with oat bran and rice bran can reduce triglyceride levels, because oat bran and rice bran are soluble fibers. Breads with fibers can also reduce triglycerides. "Dr. Dean Ornish's Program for Reversing Heart Disease" reports that wheat bread is much better than white bread because "white flour has much less fiber than whole wheat flour because the wheat bran has been removed." Baked cakes and cookies, some cereals, pretzels, white bread, white pasta and white rice can raise triglyceride levels, reports "The Harvard Medical School Guide to Healthy Eating."
Legumes
Cooked black-eyed peas might have more potential for reducing triglycerides than any other food because it has more soluble fiber, 4.5g per 1/2 cup serving, than any other food listed in the "Fiber Content of Selected Foods" chart in "The New Pritikin Program."
Cooked kidney beans and cooked pinto beans also have a lot of soluble fiber, as well as a lot of insoluble fiber.
References
- "Controlling Cholesterol;" Dr. Kenneth H. Cooper; 1989
- "The New Pritikin Program;" Robert Pritikin; 1990
- "Dr. Dean Ornish's Program For Reversing Heart Disease;" Dr. Dean Ornish; 1996
