Foods to eat to lower triglycerides
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Foods to Eat to Lower Triglycerides
Omega-3 Fatty Acids: Fish and Supplements
Omega-3 fatty acids, particularly those found in fish oils, are highly effective in lowering triglyceride levels. Studies have shown that consuming omega-3 fatty acids can reduce triglycerides by significant margins. For instance, the REDUCE-IT trial demonstrated a 21.6% reduction in triglycerides and a 26.1% decrease in cardiovascular events with high-dose omega-3 fatty acids. Another study found that incorporating 80 grams per day of omega-3-rich fish could decrease triglycerides by 8.2%. The mechanism involves reduced hepatic VLDL production and inhibition of intestinal triglyceride hydrolysis, leading to lower plasma triglycerides.
Plant-Based Diets: Fruits, Vegetables, and Whole Grains
Adopting a plant-based diet rich in fruits, vegetables, and whole grains can also help lower triglyceride levels. These diets are beneficial due to their high content of complex carbohydrates and fiber, which have been shown to reduce cardiovascular disease risk and improve lipid profiles. A simulation study indicated that reducing processed foods and increasing the intake of fruits, vegetables, and nuts could decrease triglycerides by up to 4.3%.
High-Monounsaturated Fatty Acid (MUFA) Diets: Olive Oil and Nuts
Diets high in monounsaturated fatty acids (MUFAs), such as those found in olive oil and nuts, are effective in lowering triglycerides. A study comparing different diets found that high-MUFA diets lowered triglyceride concentrations by 13% compared to a standard American diet. These diets also have the added benefit of not lowering HDL cholesterol, which is often a concern with low-fat diets.
Soy Products: β-Conglycinin Soybean
Soy products, particularly those enriched with β-conglycinin, have been shown to improve triglyceride levels. A randomized, double-blind, placebo-controlled study found that consuming β-conglycinin-rich soybean significantly decreased triglyceride levels in adults. This suggests that incorporating soy products into the diet can be a beneficial strategy for managing triglycerides.
Low-Fat Spreads with Plant Sterols and Omega-3s
Using low-fat spreads that contain added plant sterols and omega-3 fatty acids can also help lower triglycerides. A study found that consuming such a spread led to a 10.6% reduction in triglycerides over four weeks. This combination not only lowers triglycerides but also reduces LDL cholesterol, making it a heart-healthy choice.
Soluble Fiber: Whole Grains and Legumes
Soluble fiber, found in foods like whole grains and legumes, has been shown to lower postprandial triglyceride levels. A meta-analysis of randomized controlled trials indicated that soluble fiber significantly reduces postprandial triglyceride response. Including these fiber-rich foods in your diet can help manage triglyceride levels effectively.
Conclusion
In summary, to lower triglycerides, it is beneficial to incorporate omega-3 fatty acids from fish or supplements, adopt a plant-based diet rich in fruits, vegetables, and whole grains, and include high-MUFA foods like olive oil and nuts. Additionally, soy products, low-fat spreads with plant sterols and omega-3s, and soluble fiber from whole grains and legumes can further aid in reducing triglyceride levels. These dietary strategies not only help manage triglycerides but also contribute to overall cardiovascular health.
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