Snack on nuts
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.
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
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.