Understanding Triglycerides: Diet to to Reduce Triglycerides


Triglycerides can have harmful effects on your body. Triglycerides are a type of fat or lipid found in your blood. Your body uses triglycerides for energy.

Triglycerides come from your liver, another way is from the food you eat that may raise your triglycerides.

Fatty foods such as hot dogs, tropical oils refined carbohydrates such as french fries, foods high in sugar and alcohol will spike triglycerides.

Triglycerides in food are digested and eventually reach your liver are packaged together with proteins resulting molecule is called a lipoprotein.

The lipoproteins travel throughout the body in your bloodstream they deliver triglycerides to your cells which use them for energy, or if you have more than you need fat cells to store the triglycerides as body fat.

If you are twenty years of age or older the National Institutes of Health recommends you have a lipoprotein profile blood test every five years.

Normal level!

Triglycerides level
This test can reveal whether your triglycerides fall into a healthy range, for most people fasting triglycerides should be less than 150 milligrams per deciliter, 500 or higher puts you into the very high range this means there is too much fat in your blood.

High triglycerides can increase your risk of pancreatitis and other cardiovascular events like heart disease.

Understanding Triglycerides


In many cases lifestyle changes can help maintain healthy triglyceride levels, these changes include:

  • Eating a diet low in sweets refined carbohydrates.
  • Exercise.
  • Limit alcohol intake.
  • Getting regular exercise.
  • managing your weight.
  • Stop smoking.

Medications can also help treat impaired triglyceride levels if your doctor prescribed medication to treat high triglycerides.

Diet to include:

Here are the top 10 fruits and vegetables to reduce triglycerides naturally.



Avocado is a rich source of polyphenol, chlorophyll, and carotenoids. These compositions counter the oxidative stresses in the body. Triglycerides are basically fat stored in the body that does not get consumed. Therefore, avocado also aids in reducing fat storage in the cells.



Study shows that consuming two to three Kiwis per day can reduce triglyceride levels by 15%. This is due to the high concentration of polyphenols and vitamin C and E. Kiwi, in general, is good for your heart.



Apple is high in fiber and even though it may not directly attack triglycerides present in the body, it makes the body feel fuller, due to which a body feels full.

Sweet potatoes

Sweet potatoes

Sweet potatoes are composed of complex carbohydrates that take time to break down, thereby releasing energy slowly also high in fibers and good substitute of regular potato.



Simple and refined sugar can elevate the triglyceride levels in the body. Have some grapes instead of usual sweet. Grapes contain pterostilbene which is similar in composition as the medicine ciprofibrate.



Much like grapes, Blueberries are highly concentrated with pterostilbene, which can reduce triglycerides. Being rich in antioxidants, blueberries offer protection to the heart.



Beans are vegetables rich in fiber. Slower digestion aids an effective absorption of nutrients. Beans also supplement this nutrition with added proteins. Half a cup of beans can reduce triglyceride levels by 20%. If you follow the diet for two months.



Spinach is a rich source of alpha lipoic acid that could potentially lower triglyceride levels by 60%. Alpha lipoic acid helps in metabolism, the process that converts nutrients into usable energy.

Red bell pepper


Red bell pepper is effective in lowering cholesterol. Capsaicinoids act on blood cholesterol and break it down. Thus, they naturally help in controlling the concentration of triglycerides in the blood.



Garlic is the panacea that can keep your heart in the best condition. It helps lower the glucose content in the body and controls the concentration of triglycerides and cholesterol.