Foods that lower triglyceride levels
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Foods and Nutrients That Lower Triglyceride Levels
Omega-3 Fatty Acids and Fish Oil for Triglyceride Reduction
Omega-3 fatty acids, especially those found in fish oil (EPA and DHA), are consistently shown to lower triglyceride levels. Both prescription and dietary sources of omega-3s can reduce triglycerides by 8–45%, depending on the dose and baseline levels. Mechanisms include reduced triglyceride synthesis in the liver and enhanced clearance of triglyceride-rich particles from the blood. High-dose omega-3s (2–4 g/day) are particularly effective for people with very high triglycerides, and their benefits are supported by both animal and human studies 45678.
Plant Sterols and Soluble Fiber
Foods containing plant sterols and soluble fiber also help lower triglyceride levels. Plant sterols, often added to spreads, can reduce triglycerides by about 10% when combined with omega-3s. Soluble fiber, found in foods like oats, beans, and some fruits, has a significant triglyceride-lowering effect, especially when consumed regularly 15.
Fruits, Vegetables, Whole Grains, and Nuts
Increasing the intake of minimally processed foods such as fruits, vegetables, whole grains, and nuts is associated with lower triglyceride levels. Replacing refined carbohydrates and simple sugars with these fiber-rich foods can reduce triglycerides by up to 4.3%. Nuts, in particular, are beneficial when consumed in moderate amounts (10–40 g/day) 23710.
Fish and Omega-3-Rich Foods
Regular consumption of fish, especially fatty fish high in omega-3s (like salmon, sardines, and mackerel), can lower triglycerides by up to 8.2%. Including fish in the diet at least twice a week is recommended for ongoing triglyceride management 37.
Reducing Processed and Ultra-Processed Foods
Cutting back on processed and ultra-processed foods, which are often high in unhealthy fats and sugars, is linked to lower triglyceride levels. Dietary interventions that focus on reducing these foods while increasing whole, nutrient-dense options have shown positive effects on triglyceride management in various populations, including women of reproductive age and those with gestational diabetes 310.
Capsicum (Chili Pepper) Extracts
Some evidence from animal studies suggests that extracts from green chili (Capsicum frutescens) can lower triglyceride levels in the context of a high-fat diet. While promising, more research in humans is needed to confirm these effects .
Dietary Patterns and Lifestyle Approaches
Adopting a Mediterranean-style diet, which emphasizes fruits, vegetables, whole grains, fish, nuts, and healthy fats, is strongly recommended for lowering triglycerides and reducing cardiovascular risk. Overall, lifestyle changes—including weight loss (5–10% of body weight), increased physical activity, and dietary improvements—can lower triglyceride levels by up to 50% 27.
Conclusion
To lower triglyceride levels, focus on increasing omega-3 fatty acids (from fish or supplements), plant sterols, soluble fiber, fruits, vegetables, whole grains, and nuts, while reducing processed foods, saturated fats, and simple sugars. These dietary strategies, combined with regular physical activity and weight management, offer a powerful approach to improving triglyceride levels and overall heart health 12345678+2 MORE.
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