What to eat to avoid the high level of triglycerides in blood

High level of cholesterol in the blood causes forming of blood clots, narrowing the arteries and provoking cardiovascular disease. Food can neutralize “bad” cholesterol, and some foods can even change the nature of cholesterol for the better.

Triglycerides are one indicator of being overweight and following an erroneous diet that is rich in fats and sugars. An increased percentage of fat in the blood can lead to serious problems and harm the heart.

High blood fats depend on being overweight, as well as eating habits that need to be changed.

What are triglycerides?

Triglycerides are fats that are responsible for the functioning of energy reserves in the body, presented in the form of fat stores located in the subcutaneous layer. Part of these reserves is produced by the body, liver, and intestines, and the other part enters the body with food.

Normal level

The ideal level of triglycerides in the blood ranges from 40 to 170 mg/dl.

Triglycerides level ranges from 170 to 300 mg/dl proves possible nutritional errors and excess weight. This is a dangerous level, especially when it is combined with an abnormal cholesterol level. When triglycerides exceed 300 mg/dl, the risk of cancer rises.

And if the level is increased greatly?

Triglycerides are found in the blood in the form of very-low-density lipoproteins. When these particles exceed the normal amount, they settle on the walls of the arteries, creating fat reserves, which cause a gradual narrowing of the arteries and, thus, increase the risk of cancer.

Over time, fat stores can increase or decrease the elasticity and internal volume of the vessel, causing a slowdown or obstructing the flow of blood to the tissues, which leads to much more serious consequences, such as a heart attack or stroke.

Action plan

Limit sugar

Firstly, you should limit simple sugars that quickly enter the bloodstream and favor the production of triglycerides by the liver.

  • Bread and pasta should be consumed in limited quantities. It is better to include coarse flour products, containing more dietary fiber, inhibiting the concentration of fats and digestible much more slowly;
  • Avoid desserts with confectionery creams, such as cakes, pastries, ice cream, caramels, jams, honey, and sugar-containing drinks;
  • Even fruits that are replete with fructose should be avoided, for example, exotic fruits, as well as grapes, figs, bananas, and persimmons;
  • It is allowed to consume fruit juices without adding sugar and homemade sweets with a small amount of sugar.

Fat control

Following such a diet, fats are not excluded from the menu, but simply limited and selected based on their nutritional qualities. You should reduce the consumption of foods containing saturated fats of animal origin (for example, butter, cream, sausages, fatty meats), and, conversely, increase the intake of foods containing unsaturated fats, such as fish.

The ideal dressing to use instead of fatty sauces is extra virgin olive oil contains oleic acid, monounsaturated fat and a mixture of antioxidants to prevent cancer.

Focus on omega-3 fatty acids

So, you should increase the percentage of consumption of tuna, salmon, mackerel, anchovies, and sardines, rich in omega-3 fatty acids. Eat fish at least three times a week.

No alcohol

Anyone with an elevated triglyceride level should reduce significantly or eliminate the use of alcoholic beverages. Alcohol (wine, beer, drinks) stimulates the production of triglycerides by the liver. In individuals, the reaction to alcohol is especially strong, so it can be quite simple to reduce alcohol consumption so that the level of triglycerides also decreases significantly.


Beans contain at least six cholesterol components, the main of which is soluble fiber. This is the cheapest, affordable, fast-acting and safe natural cholesterol medicine. Their effectiveness is confirmed by experiments. A cup of boiled dry beans per day on average reduces “bad” cholesterol by 20%. The result is achieved in about three weeks. Beans of all kinds, lentils, peas, soybeans and even canned beans are suitable. It turned out that 100 g of canned beans per day lowers cholesterol by 12% in middle-aged people who are accustomed to high-fat fatty foods.

Soybeans also lower cholesterol. Scientists have estimated that cholesterol is reduced by an average of 12% if you eat soya beans. Soy protein is found in soybeans, soymilk, tofu, and in fermented soy products.


2/3 cup oat bran reduces cholesterol by an average of 16% with a low-calorie diet.

The active cholesterol component of oats is beta-glucans, soluble gluten, enveloping the digestive tract. It prevents the absorption and formation of cholesterol so that its “excess” is removed from the blood.

However, oats can act in different ways. For some people, a cholesterol reduction of 20% is detected, in others – only 3-4%. There is a completely zero effect of oats. At least 33% of people who consumed oats did not experience a decrease in cholesterol. Also, the effect of oats depends on age and gender. For example, in young women, the level of cholesterol with the “oat diet” remained unchanged, in other cases, its significant decline was often observed.

Besides, we would advise you to take tests and consult a doctor regularly. We hope that this article has helped you understand this topic.

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