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Snack on nuts

Snack on nuts
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A handful of nuts makes a heart-healthy snack option that can also have triglyceride-lowering benefits. “Tree nuts like almonds, walnuts and pistachios have been found to reduce TG levels thanks to the combination of fibre and unsaturated fat,” Palinski-Wade says.

One of the best foods for your heart, walnuts also offer a dose of omega-3s.

Add soy

Add soy
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The plant family of legumes, which include soybeans, may be protective against heart disease. A study in the journal Nutrients found that subjects who began the study with TG levels over 100 experienced a drop in their levels after consuming soy for four weeks and after 12 weeks. “Research has found soy protein can help to reduce TG levels, especially when soy protein is used to replace animal protein,” Palinski-Wade says. “This may be in part due to the reduction in saturated fat when limiting animal proteins.” Enjoy soy in edamame, soy milk and tofu.

Want to add more soy to your diet? Try this pan fried tofu and bok choy stir-fry.

Eat a Mediterranean diet

Eat a Mediterranean diet
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If you’re looking for an overall diet plan that will lower triglycerides, the Mediterranean style may be the way to go; it is, after all, one of the best diets for heart health. It encompasses all of the TG-lowering foods we’ve talked about. “A diet that promotes eating more fatty fish, healthy plant-based oils, and nuts and seeds like the Mediterranean diet may be beneficial to reducing TG levels and improving heart health,” Palinski-Wade says.

Eat fewer kilojoules

Eat fewer kilojoules
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It is possible to overdo it even on healthier foods – even complex carbs and healthy fats can quickly raise the kilojoules you eat overall. No matter what’s on your plate, if you’re worried about how to lower triglycerides, cut back on kilojoules. “Excess kilojoules are converted to triglycerides, which get stored in fat cells,” Palinski-Wade says. “Cutting down on kilojoules to provide your body with what it needs but not an excess can help to reduce TG.” Avoiding eating when you’re not actually hungry will help.

Lose weight

Lose weight
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Shedding kilos can help lower triglycerides. “Since reducing kilojoules can also help to promote weight loss, this can further promote improved TG levels,” Palinski-Wade says. Why? “Research shows a 5 to 10% weight loss can have a significant impact on reducing TG,” lowering them 20 to 30%. Even if you gain some weight back, research shows you may retain the lower triglyceride levels. Losing weight even boosts the triglyceride-lowering effects of aerobic exercise. “Studies have shown when this form of exercise is paired with weight loss, the reduction in TG levels are even greater,” Palinski-Wade says.

Eat regularly

Eat regularly
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Avoid spikes and sudden drops in your blood sugar to maintain healthier triglyceride levels. “Eating regularly can help keep your blood glucose levels consistent throughout the day, reducing the risk of increasing insulin resistance which can occur from inconsistent eating habits,” Palinski-Wade says. “Since insulin resistance can increase both triglyceride levels and blood sugar, aiming to eat consistently throughout the day can help to improve insulin sensitivity and TG levels.”

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Source: RD.com 

Medically reviewed by Dr Oscar H. Cingolani

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