Triglycerides are a type of fat found in the bloodstream. High triglyceride levels in the blood can increase the risk of heart disease, stroke, and other health problems.

It is essential to eat a balanced diet with foods that can help reduce triglycerides levels in your blood. In this article, we will discuss ten foods that lower your triglyceride levels.

1. Fatty fish

Fatty fish like salmon, tuna, mackerel, sardines, and herring are rich in omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce triglycerides levels in the blood.

According to a study conducted on 27 people, consuming salmon twice a week for eight weeks reduced triglyceride levels by approximately 30%. Eating fatty fish is beneficial for heart health and can help reduce inflammation in the body.

2. Nuts

Nuts like almonds, walnuts, pistachios, and macadamia nuts are excellent sources of healthy fats, protein, and fiber. A study carried out on 24 people showed that eating almonds for six weeks resulted in a 38% reduction in triglyceride levels.

You can add a handful of nuts to your breakfast or as a snack instead of reaching for unhealthy options.

3. Whole grains

Whole grains like brown rice, whole-wheat bread, barley, quinoa, and oats are high in fiber and can help reduce triglyceride levels.

A study conducted on 36 people showed that consuming whole grains over refined grains reduced triglyceride levels by around 15%. Eating whole grains instead of refined grains can improve heart health and manage blood sugar levels.

4. Avocado

Avocado is a fruit that is high in healthy fats, fiber, and vitamins like B, K, and C. According to a study, adding avocado to your diet can help reduce triglyceride levels by up to 22%.

Avocado is a tasty addition to your salads, sandwiches, and smoothies.

5. Olive oil

Olive oil is a healthy source of fat, which can help reduce inflammation and improve heart health. According to a study, using olive oil instead of butter or margarine can reduce triglyceride levels by up to 13%.

You can use olive oil for cooking, salad dressings, and marinades.

6. Berries

Berries like blueberries, strawberries, raspberries, and blackberries are high in fiber and antioxidants. They can help reduce inflammation in the body and improve heart health.

A study conducted on 70 people showed that consuming blueberries for eight weeks resulted in a 27% reduction in triglyceride levels. You can add berries to your breakfast, smoothies, or as a snack.

7. Leafy greens

Leafy greens like spinach, kale, and collard greens are an excellent source of vitamins, minerals, and fiber. They are low in calories and can help reduce triglyceride levels.

A study conducted on 19 people showed that consuming kale juice for twelve weeks resulted in a 38% reduction in triglyceride levels. You can add leafy greens to your salads, smoothies, or as a side dish.

8. Garlic

Garlic is a healthy and flavorful addition to your meals. It can also help reduce triglyceride levels. According to a study conducted on 74 people, consuming garlic supplements for twelve weeks resulted in a 23% reduction in triglyceride levels.

You can add garlic to your soups, marinades, or as a seasoning for your meals.

9. Beans and legumes

Beans and legumes like chickpeas, lentils, black beans, and kidney beans are high in fiber, protein, and essential nutrients.

A study conducted on 29 people showed that consuming pulses like beans and lentils for twelve weeks resulted in a 12% reduction in triglyceride levels. You can add beans and legumes to your salads, soups, or as a side dish.

10. Tea

Tea like green tea, black tea, and oolong tea are high in antioxidants and can help improve heart health. A study conducted on 46 people showed that consuming green tea extract for four weeks resulted in an 11% reduction in triglyceride levels.

Drinking tea is a healthy alternative to sugary beverages.

Conclusion

Triglycerides are essential fats in the body, but high levels can increase the risk of heart disease and other health problems. Eating a balanced diet with the above foods can help reduce triglyceride levels in your blood.

These foods are also nutritious, tasty, and can improve overall health. Consult your doctor or a registered dietitian for personalized recommendations on maintaining healthy triglyceride levels.