8 Foods That Control High Triglycerides

Since excess triglycerides in the blood can lead to cardiovascular and coronary artery problems, it is essential to include foods that reduce them in his diet.

High triglycerides, a condition known as hypertriglyceridemia, is a disorder characterized by the abnormal increase of this lipid in the blood.

Heart health experts recommend keeping their amounts at normal ranges. That is to say under 150 mg / dl, because the excesses increase the risk of suffering from cardiac pathologies and pancreatitis.

While to some extent triglycerides are used by the body as a source of energy, their excessive accumulation is one of the main causes of coronary artery disease.

In addition, in most cases, they are accompanied by lower levels of high density lipoprotein (HDL), also called “good cholesterol”, which is key to arterial cleansing.

Fortunately, eating a controlled diet of fat and calories can regulate them naturally before they negatively impact health.

In addition, it is important to increase your consumption of specific foods which, thanks to their properties, help to maintain triglycerides at stable levels.

Discover them!

1. Olive oil

Extra virgin olive oil is made up of monounsaturated fatty acids that stimulate the increase of good cholesterol in the arteries.

Its regular ingestion controls high triglyceride levels, cleanses the arteries and reduces inflammation.

In addition, in the long term, it can help prevent serious cardiovascular disorders, such as coronary artery disease, thrombosis and atherosclerosis.

2. Pulses

Highlighted for their high content of essential nutrients, pulses are excellent dietary options for protecting cardiovascular health.

Their significant supply of soluble fiber helps remove high levels of cholesterol and triglycerides in the body. This prevents their accumulation on the arterial walls.

Plus, they’re healthy sources of carbohydrates and protein. These are used by the body to maintain adequate levels of energy.

3. The blue fish

Oily fish are among the best foods for protecting cardiovascular and cognitive health.

It is the main source of omega-3 fatty acids. It is a healthy type of lipid that helps lower triglycerides.

Their antioxidant and anti-inflammatory compounds minimize the negative effects of free radicals, harmful molecules that accelerate cellular deterioration.

Among them we find:

• Mackerel
• The salmon
• Tuna
• Sardines
• Herring
• Cod

4. Oats

Known to be one of the main sources of energy for the body, oats are an excellent support in reducing the presence of these lipids in the arteries.

It relies on a significant amount of soluble fiber, a nutrient that prevents the accumulation of harmful fats.

It has a low glycemic index and therefore offers a small amount of monounsaturated and polyunsaturated fats, known to have a positive effect against this type of disorder.

5. Dried fruits

Nuts, almonds and other varieties of dried fruits provide an interesting amount of omega-3 fatty acids.  It is an essential nutrient that cleanses the blood and protects heart health.

It is also a rich source of fiber and antioxidant substances, which help control triglyceride levels.

6. The lawyer

The ingestion of one avocado per day brings many benefits to cardiovascular health and the general well-being of the body.

This delicious fruit is extremely rich in nutrients. Indeed, it helps reduce inflammation and the risk of suffering from chronic diseases.

It provides significant amounts of healthy fats, antioxidants and proteins, necessary for the metabolism and cleaning of the arteries.

Its essential oils control hypertriglyceridemia and excessive levels of bad cholesterol (LDL) and total cholesterol.

7. Garlic

Garlic is one of the condiments that should not be missing from a diet program for patients with high triglycerides.

Rich in sulphurous substances, it helps regulate blood lipids and thus promotes the elimination of toxins.

Its ingestion is recommended on an empty stomach, raw, because it is the best way to take advantage of its properties to the maximum.

8. Papaya

Papaya contains antioxidants, fiber, and natural enzymes that support the digestion process. It also reduces the tendency to accumulate bad cholesterol and triglycerides.

Its consumption raw and plain, in smoothies or in salads, is an excellent alternative to avoid the formation of plaque on the arteries.

Be aware that the inclusion of these foods in the diet  only serves as a supplement to fight against high triglycerides.

It is therefore essential to increase water consumption and avoid excessive ingestion of fried foods, dairy products and other sources of saturated fat.