Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids. Fatty fish is high in omega-3 fatty acids.
Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease. Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds. A review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil One older study analyzed the diets of adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy. If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively.
This can lead to a buildup of both sugar and triglycerides in the blood. Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels.
They recommended intentional eating at regular times However, the evidence is mixed when it comes to meal frequency. A study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
Alcoholic beverages are often high in sugar, carbs, and calories. If these calories remain unused, they can be converted into triglycerides and stored in fat cells.
Additionally, alcohol can increase the synthesis of large very low density lipoproteins in the liver, which carry triglycerides into your system 37 , That said, other research has linked light to moderate alcohol consumption to a reduced risk of heart disease while linking binge drinking to an increased risk 40 , Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits. While widely known for its role in lowering LDL bad cholesterol, soy protein has been shown to reduce blood triglyceride levels One review of 46 studies found that regular consumption of soy protein was linked to significantly lower triglyceride levels in postmenopausal women Soy protein can be found in foods like soybeans edamame , tofu, tempeh, and soy milk.
Soy contains compounds associated with several health benefits. Eating soy protein in place of animal protein may help reduce blood triglycerides. Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids, and unsaturated fats, all of which work together to lower blood triglycerides. One analysis of 61 studies showed that each daily serving of tree nuts decreased triglycerides by an average of 2. Another review of 49 studies had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides However, keep in mind that nuts are high in calories.
Talk with your doctor about how much, if any, alcohol you may consume. Ask your doctor to help you measure your body mass index BMI. This is a measurement that relates your height to your weight. Nicotinic acid is sold as both a prescription drug and a dietary supplement. But only the prescription form should be used for cholesterol and triglyceride lowering unless directed by your doctor. Fibrates gemfibrozil, fenofibrate help mainly by lowering triglycerides.
Omegafatty acids, such as found in fish oil and flax seed oil, may also lower triglyceride levels when taken in prescription strength doses. The statin drugs commonly used to treat high LDL levels can also reduce triglyceride levels. High blood pressure and smoking both increase your risk for heart disease. So, work with your doctor to manage high blood pressure, and if you smoke, take steps to quit.
Talk to your doctor about nicotine replacement products and medicines that can help. If you are in a high risk group, discuss your treatment goals with your healthcare provider. Make sure you understand how your cholesterol and other factors impact your risk of heart disease or other complications. Plan to have regular monitoring and report any side effects from the medicines.
Sometimes, you may need more than one medicine to reach your cholesterol goals. Also, make sure you also understand how to prepare for cholesterol testing. It often requires that you fast before the blood draw. Search Encyclopedia. Cholesterol and fat Cholesterol and other fats in your blood are needed for certain body processes. The source of triglycerides Food is one source of triglycerides.
Cause for concern If you have a high triglyceride level, your healthcare provider may have talked with you about taking steps to lower it.
High risk groups Certain people are at higher risk for problems from high cholesterol. Nutrition Making the following adjustments to your diet also may help: Consume less saturated fat.
Most people have no symptoms. Very high levels can cause small fat deposits under the skin and a painful inflammation of the pancreas called pancreatitis. Blood levels are measured. High levels are to Very high levels are or above. The best ways to lower triglycerides include losing weight, eating fewer calories, and exercising regularly 30 minutes daily. Diet changes that may help include avoiding fats and sugar and refined foods simple carbohydrates such as sugar and foods made with white flour.
Also avoid alcohol and limit fats found in meats high in saturated fat, egg yolks, and whole milk products. Trans fats, found in fried foods and commercial baked products, are unhealthy.
Eat healthy monounsaturated fats—olive, peanut, and canola oils. Eat fish high in omega-3 fatty acids mackerel, salmon instead of red meat.
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