Triglycerides are a type of fat that circulates in your bloodstream. Having high levels of triglycerides can increase the risk of heart disease, stroke, and other health problems.

Fortunately, making dietary changes can help lower triglyceride levels naturally. In this article, we will discuss the best foods to incorporate into your diet to lower triglycerides.

1. Fatty Fish

Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, which can help reduce triglyceride levels.

Omega-3 fatty acids have been shown to reduce inflammation and lower the production of triglycerides in the liver. Aim to include fatty fish in your diet at least twice a week to reap the heart-healthy benefits.

2. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are rich in polyunsaturated fats and fiber. These heart-healthy fats have been found to lower triglyceride levels.

Snack on a handful of nuts or incorporate them into your meals by adding them to salads, smoothies, or yogurt to help keep your triglycerides in check.

3. Olive Oil

Replace unhealthy fats like butter or margarine with extra virgin olive oil. Olive oil is rich in monounsaturated fats, which can help lower triglycerides and decrease the risk of heart disease.

Use it as your primary cooking oil or drizzle it over salads for a delicious and beneficial addition to your diet.

4. Avocados

Avocados are not only a tasty fruit but also a great source of monounsaturated fats. These fats can help lower triglycerides and increase levels of HDL (good) cholesterol.

Add sliced avocados to sandwiches or salads, or enjoy some guacamole with whole-grain tortilla chips to boost your heart health.

5. Whole Grains

Whole grains like oats, quinoa, brown rice, and barley contain soluble fiber, known to reduce triglyceride levels. Incorporate these nutritious grains into your meals to replace refined grains and promote heart health.

Start your day with a bowl of oatmeal or swap white rice for brown rice to make a positive impact on your triglyceride levels.

6. Berries

Delicious and packed with antioxidants, berries are a fantastic choice when it comes to lowering triglycerides. Strawberries, blueberries, raspberries, and blackberries are high in fiber and have been shown to reduce triglyceride levels.

Enjoy them fresh, add them to smoothies, or sprinkle them on top of yogurt for a nutritious and flavorful treat.

7. Legumes

Beans, lentils, and chickpeas are legumes that are rich in fiber and high in protein. Adding legumes to your diet can help lower triglycerides and improve heart health.

Incorporate them into soups, stews, salads, or even as a meat substitute in your favorite recipes.

8. Spinach and Kale

Leafy greens like spinach and kale are low in calories and high in nutrients, including magnesium and potassium. These minerals have been linked to lower levels of triglycerides.

Make salads, sautéed vegetables, or green smoothies with these nutritious greens for a delicious and heart-healthy option.

9. Garlic

Garlic not only adds flavor to your meals but also offers numerous health benefits. Studies have shown that garlic can help lower triglyceride levels and reduce blood pressure.

Include fresh garlic in your cooking or consider taking garlic supplements after consulting with your healthcare provider.

10. Green Tea

Green tea is a popular beverage that is loaded with antioxidants called catechins. These antioxidants can help lower triglyceride levels and reduce the risk of heart disease.

Replace sugary drinks with green tea to improve your triglyceride levels and overall health.