Food that lower triglycerides
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Summary
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These studies suggest that foods and ingredients such as enriched-conglycinin soybean, soluble fiber, sodium bicarbonate mineral water, diacylglycerol oil, whey protein, fruits, vegetables, nuts, plant sterols, fish omega-3 fatty acids, and cacao by-products can lower triglyceride levels.
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Foods That Lower Triglycerides: Key Dietary Interventions
Soybean and β-Conglycinin: Effective Triglyceride Reduction
Soybeans, particularly those enriched with β-conglycinin, have been shown to significantly lower triglyceride (TG) levels. A study involving 134 adults demonstrated that consuming β-conglycinin-rich soybean products led to a notable decrease in TG levels at both 4 and 12 weeks compared to a placebo group. This effect was especially pronounced in individuals with baseline TG levels of 100 mg/dL or higher.
Soluble Fiber and Specific Food Ingredients: Acute Postprandial Triglyceride Response
A comprehensive meta-analysis of 179 trials highlighted several foods and ingredients that effectively reduce postprandial triglyceride (ppTG) levels. Soluble fiber, sodium bicarbonate mineral water, diacylglycerol oil, and whey protein were all found to lower ppTG significantly. The study also noted that the type of food and the measurement method used can influence the triglyceride-lowering effects.
Dietary Strategies for Women: Minimizing Processed Foods and Increasing Omega-3 Intake
For women of reproductive age, reducing the intake of processed foods and increasing the consumption of fruits, vegetables, nuts, and omega-3-rich fish can significantly lower triglyceride levels. Simulation modeling indicated that these dietary changes could reduce TG levels by up to 8.2%, highlighting the importance of a balanced diet rich in minimally processed foods.
Plant-Based Diets and Omega-3 Fatty Acids: Comprehensive Cardiovascular Benefits
Adopting a plant-based diet that includes complex carbohydrates, fruits, vegetables, whole grains, and omega-3 fatty acids is highly recommended for lowering triglycerides and improving overall cardiovascular health. The REDUCE-IT trial demonstrated a 21.6% reduction in TG levels and a 26.1% decrease in cardiovascular events with high-dose omega-3 fatty acids.
Low-Fat Spreads with Plant Sterols and Fish Oil: Targeted Lipid Reduction
A study on a low-fat spread enriched with plant sterols and fish oil showed significant reductions in TG and LDL cholesterol levels. Participants who consumed the spread for four weeks experienced a 10.6% decrease in TG levels, underscoring the effectiveness of combining plant sterols with omega-3 fatty acids for lipid management.
High-Monounsaturated Fatty Acid Diets: Favorable Lipid Profiles
Diets high in monounsaturated fatty acids (MUFAs), such as those including olive oil, peanut oil, and peanut products, have been found to lower both total cholesterol and triglyceride levels. These diets are preferable to low-fat diets as they do not reduce HDL cholesterol and have a more favorable impact on cardiovascular disease risk.
Rice Bran: A Potent Triglyceride-Lowering Food
Rice bran, rich in dietary fiber and bioactive components like oryzanol and phytosterols, has been shown to significantly reduce triglyceride levels. In an experimental study with Wistar rats, a diet including 50% rice bran led to substantial decreases in TG, total cholesterol, and LDL levels, suggesting its potential as a dietary intervention for hypertriglyceridemia.
Cacao By-Products: Innovative Approach to Triglyceride Management
Cacao by-products have emerged as a promising alternative for lowering triglycerides. A study involving overweight individuals found that incorporating cacao by-products into a reduced-calorie diet and exercise regimen resulted in a significant 27.9% reduction in TG levels, highlighting their potential as a natural therapeutic option.
Omega-3 Fatty Acids: Mechanisms and Efficacy
Omega-3 fatty acids, commonly found in fish oils, are well-documented for their triglyceride-lowering effects. Recent research has identified that omega-3-derived N-acyl taurines (NATs) play a crucial role in reducing plasma triglycerides by inhibiting intestinal triglyceride hydrolysis and lipid absorption, providing a deeper understanding of their mechanism of action.
Conclusion
Incorporating specific foods and dietary strategies can effectively lower triglyceride levels and improve cardiovascular health. Key interventions include consuming β-conglycinin-rich soybeans, soluble fiber, omega-3 fatty acids, high-MUFA diets, and innovative options like rice bran and cacao by-products. These dietary changes, supported by robust research, offer practical and natural approaches to managing triglyceride levels.
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