Scientists have discovered that triglycerides levels have been directly linked to arteriosclerotic vascular disease which can be a key cause of coronary disease, hypertension, and heart attacks. A high triglyceride level could also be an indicator of badly controlled diabetes and also liver or kidney problems. High triglyceride levels could also be caused by different medications for example diuretics, steroids, beta-blockers or tamoxifen.
Though there are numerous medicinal drugs available ( prescription or otherwise ) that aim to lower Cholesterol and Triglycerides, for many people who does not have chronic hyperlipidaemia – changes to diet will be more than enough to bring levels under control.
This guide seeks to make the reader aware of the Ten Best Foods for Lowering High Cholesterol and Triglyceride Levels as well as other things to prevent that will raise your triglycerides and cholesterol. Below are a few ideas to incorporate if you intend to begin a low triglycerides diet
- Beans and Other Legumes
Lentils, Peas, Soy, Peanuts and Beans – not only are they good soluble fibre sources, they are an inexpensive way to bring down levels of cholesterol. Researchers found that consuming 1/2 a cup of pinto beans on a daily basis for twelve weeks reduces LDL cholesterol levels by 7%
- Whole Grains such as Barley and Oats
Whole grain products are good sources of fibre, and not only do they serve as alternatives for Carbohydrates (which have been discovered to increase triglycerides levels) but they also serve a vital role in helping your body’s capabilities in absorbing cholesterol. Oats and Barley provide you with beta-glucan – a soluble fibre that’s really helpful. Adding oats with minimum 3g of soluble fibre into your food consumption on a daily basis has the same result of lowering LDL cholesterol levels by 5-10%. Make sure that you consume more water with additional fibre consumption.
- Walnuts and Almonds
Not all fats are bad, as Nuts (for example Walnuts and Almonds) have monounsaturated fats which help increase HDL (good cholesterol) levels. Eating one oz of walnuts every day does not simply help decrease your own LDL levels by approximately 20%, but also helps defend against insulin resistance.
- Cold Water Fish
The Omega 3 fatty acids available in Cold Water Fish and also Omega 3 supplements has long been shown to reduce triglyceride Levels. These can be found in fish such as mackerel, nutritional supplements and Flax Seed Oil.
Consuming 10-12g of Blond Psyllium fibre (contained in supplements for example Metamucil) may decrease LDL levels. Please ensure that you check with your doctor before proceeding with Psyllium consumption because this might possibly interfere with certain medication. Start out low – with approximately 3-5g of Psyllium fibre per day and then progress up. Be careful not to take large doses of Psyllium since it is a laxative and may cause hypokalemia (low levels of potassium). Just as with all supplementary fibre products, always take plenty of water.
- Grape Juice or Red Wine
Alcohol intake (sparingly) will be able to improve levels of HDL and red wine in particular has in it polyphenol anti-oxidants which bring down LDL levels. Just be sure you drink in moderation since too much alcohol consumption has been found to elevate cholesterol.
- Vegetables and Fruits
Soluble fibre have been established as a simple and fast option to lower LDL levels. Certain vegetables and fruit high in Soluble fibre include Pears, Oranges, Grapefruits, Dried Plums, Apples, Nectarines, Plums and Brussels Sprouts.
Proven to help fight cancer, tomatoes have been discovered to contain lycopene – the pigment which provides tomatoes its red color has also been determined to decrease LDL levels.
- Good Type of Fats
Though saturated fats are known to raise LDL, good fats like monounsaturated and polyunsaturated fats can lower LDL levels and improve HDL. Avocado, Olive Oil and Canola Oil are great substitutes to butter the next time you’re looking to cook or simply spread on your toasted bread.
Green tea had been proven to consist of polyphenols, that help our bodies’ natural ability in blocking the absorption of ldl cholesterol. Asian populations which drink a considerable amount of green tea had been discovered to exhibit lesser likelihood of high cholesterol levels.
Aside from one’s diet changes, a number of changes in lifestyle are critical in men and women looking to bring down their cholesterol levels. Which includes cutting back on smoking cigarettes, increasing physical activity. Determining substitutes for one’s normal food intake is often integral in eradicating bad cholesterol, such as substituting animal products with soy products, vegetables, fruits and whole grains will help minimize the consumption of saturated fats thereby help reduce LDL levels.