❤️ 6 Ways to Lower Triglycerides
1️⃣Eat a Healthy Dietary Pattern. Mostly vegetables, fruits, wholegrains, nuts, seeds, and legumes, and limiting discretionary foods and beverages, are all components of healthy dietary patterns shown to reduce triglycerides. E.g. Portfolio, Mediterranean and Low Glycaemic Index (GI)/Low Glycaemic Load (GL) dietary patterns 🥗🥦🥕🌽🥔🍆🍅🍌🍓🍇🍎🍊🌰
2️⃣Have long-chain omega-3 fatty acids EPA/DHA/DPA e.g. fish or microalgae ≥2-3 times a week (for supplements consult your health team e.g. >2.5g/day) 🐟 🍣
How? Reduces apoC III and SREBP I levels to reduce the formation and increases breakdown of triglycerides.
3️⃣Have 30-45g nuts daily e.g. walnuts, pistachios 🌰🥜
How? Can substitute high glycaemic index carbohydrate food sources, reduce glycaemic load and facilitate lowering triglycerides. Plant sterols may also play a role in reducing lipid synthesis and transport, and thus lowering triglycerides.
4️⃣Have 30-45g seeds daily e.g. flaxseeds 🥄
How? Similar to nuts, can substitute high glycaemic index carbohydrate food sources, reduce glycaemic load and facilitate lowering triglycerides. Like walnuts, shorter-chain-omega-3s (alpha-linolenic acid) can be converted to long-chain-omega-3s, may increase breakdown and reduce formation of triglycerides.
5️⃣ Have 30g soy protein daily (100g dried/250g cooked soy beans/edamame, 300g firm tofu/tempeh, 600g soft tofu, 950mL soy milk)
How? Soy proteins may reduce triglyceride synthesis rate.
6️⃣ Weight loss such as 5-10% if above a healthy weight: increasing energy expenditure (exercise) or reducing energy consumption e.g. limiting ‘sometimes foods’ like pastries, biscuits, crisps, alcohol, chocolate, sugar-sweetened beverages, processed meats
How? Using triglycerides for energy and less energy converted to triglycerides.
😊Hope you found this useful!
P.S. 😍🔍Focusing on eating a healthy dietary pattern not only helps with lowering triglycerides, but also lowering total and LDL cholesterol, and has been associated with reduced risks of chronic diseases and all-cause mortality.
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Source:
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