People who have high levels or triglyceride is prone to developing heart problems. Simple blood tests can determine your cholesterol and triglyceride levels. Lowering these levels is essential for a healthy life. Here are some foods that can lower triglyceride effectively. Consult your doctor before starting any major changes in your diet.

Fatty Fish

Omega 3 fatty acids are essential for the heart, It also important to lower triglyceride levels. According to the American Academy of Family Physicians omega 3 fatty acids works by changing the way your liver process triglycerides and bad cholesterols.

Advisable consumption of approximately 12 oz. Or average of 2 meals a week of different variety of fish and shellfish that are low in mercury some example are salmon, catfish shrimp and canned light tuna. To prevent yourself from acquiring diseases you must follow a healthy lifestyle, such as the above mentioned dietary changes, and as well as getting a regular exercise that might help lose some weight and quitting vices like smoking and drinking alcoholic beverages.

Olive Oil

Fats are needed for our body to function properly, but not all fats found in foods are advisable to be eaten. A total of no more than 35 percent of  fat intake in the daily caloric intake is more advisable., and most of this percentage must come from unsaturated fats.Unsaturated fats are helpful in improving cholesterol levels therefore giving protection against heart diseases. Unlike Saturated Fats,  saturated fats increases the levels of the cholesterol and triglyceride, which can be found in meats, whole dairy products and eggs. Triglyceride levels can be decreased with the help of taking peanut, canola and olive oils.

Whole Grains

Whole grains should be eaten in lieu of sugary foods and refined grains, because whole grains help triglyceride in normal levels are under control. Example of whole grains are whole grain breads, wheat pasta, brown rice and oatmeal. Compared to refined foods, it is digested in a slower pace so blood sugar levels and triglyceride levels are both maintained at normal levels. About 45 to 65 percent of our total daily caloric intake should come from carbohydrates, more likely from whole grains.

Fruits and Vegetables

Weight gains come from eating more calories than what thebody really  needs. Tse extra calories are often turned into triglycerides and is stored in the body. It is important for people to only consume the needed calorie for a healthy weight. Maintaining a healthy weight is key to lowering your triglyceride level. Instead of munching on high calorie processed food, try eating low calorie healthy fruit and vegetables. Instead of eating a full on meat filled burger opt for a healthy veggie alternative. A little change in your daily diet can go a long way.

Beans

Beans are high fiber and great for the heart. High fiber diets are essential for people who are high risk of heart disease. Fiber is known to stop cholesterol absorption. Lower you triglyceride by eating high fiber foods like Beans, pumpkin seed and oats. Getting 25 to 25 grams of fiber daily is great for the body. Consult your doctors first before trying any high fiber  diets.

Comments