What foods can lower triglycerides levels?

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related to an answer for: Foods to Avoid for High Triglycerides

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Omega-3 fatty acids are found to be powerful in lowering triglycerides. Fish that are rich in omega-3 fatty acids include:

  • salmon,
  • sardines,
  • mackerel,
  • herring,
  • tuna,
  • trout,
  • halibut.


You can also choose plant-based forms of omega-3 from:

  • soy foods,
  • canola oil,
  • flaxseeds,
  • walnuts.
What foods can lower triglycerides levels?
Your diet is the main contributor to your overall triglyceride levels, with high calorie, high-fat foods being the main culprits. Eating in excess amounts contributes to this problem as well, as when you take in more calories than you need, the body changes those calories into triglycerides, getting stored as fat. Following some of these tips can help you choose calories wiser and help lower your triglyceride levels:
Use healthy mono- and poly-unsaturated fats. They are found in olive or canola cooking oil.
Eat more fruits and vegetables. Getting the majority of your calories from these sources satisfies hunger and keeps you away from unhealthy alternatives.
Eat fish protein once or twice a week. Omega-3 fatty acids found in fish can help lower triglyceride levels.
Eat plenty of fiber. Fiber increases satiety, and also aids in decreasing cholesterol absorption in the gut.
As per American Heart Association, taking 4 grams daily omega-3 fatty acid reduces triglycerides by 20-30%. There're a few key points released.

 1. Not supplement, but prescription omega-3. Currently the prescription is used to treating very high triglycerides level (above 500 mg/dL). But the latest research supports physicians to prescribe omega-3 for any abnormal level.

 2. EPA or DHA - the study didn't compare EPA or DHA. One prescription contains both EPA and DHA, another one contains only DHA. But the guideline didn't specify which one is better. As a result, both are considered equally.

 3. "Dietary supplements containing omega-3 fatty acids are not regulated by the FDA. They should not be used in place of prescription medication for the long-term management of high triglycerides" - as one of the associate professor said.

 4. Eating fish at least twice each week helps - salmon, mackerel, herring and albacore tuna.

 5. Healthy lifestyle choices, such as getting regular physical activity, losing weight, avoiding sugar and refined carbohydrates, limiting alcohol as well as choosing healthier fats from plants in place of saturated fats can help reduce triglycerides.
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