Are you wondering how to lower the extra triglycerides from your body? If so, then why not alter your dietary plan and see the change yourself. A simple addition of proper nutrients, vegetables, and fruits can bring down the triglycerides levels from the blood. So, before we go ahead with what dietary changes you should make in order to control the rising triglycerides levels from the blood, the perfect diet to lower triglycerides needs to be a wholesome one. It is also important to understand that you should refrain from drinking alcohol and smoking. You should also ensure to exercise regularly to get a fit and healthy body.

Before we know about the diet to lower triglycerides, let us understand what exactly is triglyceride?
One of the types of fats that are found in the blood, triglycerides are present in the blood. The body effectively uses these fats for producing energy in our day to day life. It should also be noted here that your body does need some amount of triglycerides to keep producing energy. This simply means that there are good and bad triglycerides and one should aim to reduce the bad one and maintain the good triglycerides. This is extremely crucial as a rise in the level of triglycerides causes different types of heart diseases and can also lead to the development of metabolic syndrome.

What is metabolic syndrome?
A person is diagnosed with metabolic syndrome when he or she has a combination of high blood sugar and high blood pressure. This is a serious health condition that leads to a number of heart diseases. Metabolic syndrome is also caused when too much fat is accumulated around the waist and the person has a high content of LDL and lesser HDL and high triglycerides.

So, a person suffering from metabolic syndrome has higher risks of heart diseases, high blood sugar, and heart attack. Therefore, it is imperative to keep oneself healthy by regularly exercising and following a healthy diet that is a blend of all types of nutrients, vegetables, and fruits.

So, if you want to be sure that your body has a low content of triglyceride, then ensure to consult your doctor and do thorough health check-ups.

Did you know? You would not feel full after a wholesome meal due to the high content of triglycerides in your blood. Triglycerides block the hormones in the blood that signals the brain that you are satisfied and full after a meal. This means that one ends up with more food and gain weight.

Here is the list of foods that you should include in your diet to lower triglycerides.
Salmon – Filled with protein
You can have at least three ounces of canned salmon and benefit from the proteins and omega-3 that is present in it. This has proved to lower the triglycerides from the blood.

Fresh fruit – Contains essential fiber
You should include fresh fruits such as melons, apples, banana, to name a few in your diet to lower triglycerides. Fresh fruits are packed with fiber and are known to fill your stomach and keep you satisfied after every meal. You can have a bowl of fresh fruits tossed with oatmeal for a wholesome and nutritious breakfast every morning.

Olive oil – Two tablespoons daily
It is a known fact that olive oil has a number of nutritional benefits. Being rich in monounsaturated fats, olive oil helps in lowering the levels of triglycerides from the blood. You can use olive oil in your daily diet while cooking your daily meals. Olive oil also adds flavor to the food that you use it in. You can add a few bottles of olive oil on your grocery list and include this in your diet to lower triglycerides.

Spinach – A must-have leafy vegetable
Spinach has a number of benefits and one of them is lowering triglycerides. Being a great source of alpha-lipoic acid, spinach is effective in lowering triglycerides by 55% to 60%. If you feel hungry, then spinach is one of the best foods that is low in calories and high in fiber that effectively helps in keeping you feeling full. You can try preparing a side dish with sautéed spinach with olive oil for a healthy and wholesome meal.

Beans – Helps in slow digestion
If you are looking for highest fiber beans, then black beans are the best pick. You can include them in your diet to lower triglycerides, and this would be best for slow digestion. You can include beans in salads or also toss them with green vegetables, avocado, and oil olive for a healthy blend of protein-filled diet to lower triglycerides.

By including these ingredients in your diet, you would be able to effectively lower triglycerides in your body, thereby helping you lead a healthy life.