Chances are, you’ve heard that having healthy triglyceride levels in your blood is important.
But what exactly are triglycerides, and how do they work in your body?
The good news is, according to food and health pros, what you eat can help.
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What are triglycerides, and why are they important?
“And because your liver makes them, they’re also found in your liver and then your tissues.
But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production,” Ash explains.
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“And our muscles are specifically what like to uptake fatty acids or triglycerides.
So they’re fatty acids that the body usually uses for energy.”
Your body needs energy from food to function.
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What can you do to lower high triglyceride levels?
One key nutrient to keep in mind is fat.
According to Ash, switching out the types of fat you eat can make a huge difference.
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That said, fat is only one factor to consider when it comes to food.
“Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.”
Chances are, you’ll want to exercise more and go easy on trans fats and simple carbs.
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What foods can help lower triglycerides?
Adding healthy omega-3 fats can be helpful as well.
Here are 20 foods that can lower triglycerides.
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Coconut Oil
Coconut oil is rich in healthy fats called MCTs (medium-chain triglycerides).
Plus, coconut oil is great for cooking as it is very heat stable.
Not a fan of the coconut flavor?
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Try buying refined coconut oil, which removes the subtle coconut taste/aroma.
You’ll still get all the benefits.
Cauliflower
Cauliflower is a cruciferous vegetable that is high in fiber and low in carbs and sugar.
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Try roasting cauliflower in the oven or tossing it in your favorite seasonings and baking it in an air-fryer.
Blueberries
Blueberries are an excellent, nutritious fruit choice.
They are low in sugar, high in fiber, and full of good-for-you antioxidants.
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Blueberries taste great on top of yogurt, oatmeal, or frozen and blended into a smoothie.
You might find that you love the spicy flavor arugula lends the more you eat it.
Kale
Did you know that kale is technically a cruciferous vegetable?
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Spinach
Spinach is a milder-tasting leafy green, but it still packs in the nutrition.
Try adding it to salads, soups, stews, smoothies, or other dishes.
Bananas
When you’re craving something sweet, bananas are a great choice.
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The fruit contains important nutrients like potassium, and it’s a healthy source of sugar and carbohydrates.
Try blending frozen bananas into “nice cream” next time you’re craving a creamy, frozen dessert.
Roasting the veggies gives them a crunchy texture and brings out the flavor.
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Try adding a balsamic glaze for an extra sweet and flavorful kick.
Raspberries
Raspberries are high in vitamin C and contain many vitamins and minerals that support health.
Plus, they’re lower in sugar than other fruits, and they also contain fiber.
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Strawberries
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Who doesn’t love strawberries?
These sweet berries are another great fruit option given their low sugar content and high nutrition profile.
Try eating them fresh in oatmeal or cereal, or add frozen berries to a smoothie.
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Broccoli
Broccoli is a cruciferous vegetable that does not lack in nutrition benefits.
Try adding broccoli into your food rotation a few days a week to reap the benefits.
Cooked broccoli is great in soup, and roasted broccoli makes a perfect side to accompany meat and fish.
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Cabbage
Cabbage isn’t just for New Year’s Day!
This cruciferous veggie has tons of benefits.
Salmon
Salmon is one of the best sources of healthy omega-3 fats.
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Sardines
These little fish can make a big difference in your health.
They are rich in omega-3s, protein, and calcium.
Not a fan of the taste?
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Cover them in your favorite condiments, or try preparing them like you would tuna salad.
Sardines are inexpensive and easy to find.
Opt for sardines packed in olive oil or water when you could find them, to minimize added sodium.
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Grass-fed Beef
If you enjoy a good burger, then don’t fret.
Grass-fed beef is a great source of omega-3s, especially in comparison to conventional beef.
Look for “grass-fed” or “grass-finished” on beef and dairy products.
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Olive Oil
Olive oil is a great choice when considering healthy fat sources.
It’s rich in antioxidants and monounsaturated fat.
Try drizzling it on top of cooked veggies or add it to a salad dressing.
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The easy way to make healthier comfort foods.
Beans and Legumes
Beans are a great source of fiber, protein, and healthy carbs.
They add great flavor to many types of dishes.
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Plus there’s sucha a variety of beans that you’ll never get bored with options and flavor varieties.
These are some examples of foods that can help with your triglyceride levels.
