Research have discovered that Triglyceride levels have been directly linked to arteriosclerotic vascular disease which can be a primary trigger of cardiovascular disease , high blood pressure , and heart attacks . High triglyceride level is usually an indicator of poorly managed diabetes and even liver or even kidney diseases . High triglycerides levels could also be caused by various prescription medications for instance steroids , beta-blockers , tamoxifen or diuretics.
Even though there are lots of drugs offered ( prescribed or otherwise ) that aim to lower Cholesterol and Triglycerides levels , for many who does not have chronic hyperlipoproteinemia - changes to diet usually are more than enough to lower high levels .
This report aims to make available to you the Ten Essential Foods to Lower Cholesterol and Triglyceride Levels along with other things to avoid that will raise your blood cholesterol and triglycerides . Below are a few suggestions to include if you would like to start a low triglycerides and cholesterol diet
1 - Lentils and other Legumes
Peanuts , Beans , Lentils and Peas - not merely are they good soluble fibre sources , They can be a good way to reduce cholesterol . A study in Journal of Nutrition determined that consuming 1/2 a cup of pinto beans daily for 12 weeks reduces LDL cholesterol levels by 7%
2 - Barley and Oats
Whole grain products are great ways to obtain fibre, instead of just serving as substitutes for Carbohydrate food ( which have been discovered to increase triglycerides levels ) but they also perform a major role in helping your body's capability in removing cholesterol . Oats and Barley provide you with beta-glucan - a soluble fibre that's fairly helpful . Adding oats with a minimum of 3g of soluble fibre into your food intake everyday has the same result of bringing down LDL bad cholesterol levels by 5-10% . Just be sure you consume plenty of water with increased fibre consumption .
3 - Almonds and Walnuts
There are good types of fats such as , because Nuts( for example Almonds and Walnuts ) possess monounsaturated fats that can help boost HDL ( good cholesterol ) levels . Consuming 1 oz of walnuts every day will not only help decrease your LDL levels by approximately 20% , but even can help protect against insulin resistance .
4 - Cold Water Fish
The Omega 3 fatty acids found in Fish or Omega-3 supplements has long been proven to help reduce triglyceride Levels . These could be found in fish oil supplements , health supplements and Flax Seed Oil .
5 - Psyllium
Taking 10-12g of Blond Psyllium fibre ( present in nutritional supplements like Metamucil ) can decrease LDL levels . Make sure that you seek medical advice before starting with Psyllium intake because it might interfere with certain medications . Start low - with approximately 3-5g of Psyllium fibre each day and then work your way up . Be sure not to take large doses of Psyllium as it is a laxative and may bring about hypokalemia ( low levels of potassium ) . Just as with all supplementary fibre products , remember to have plenty of water .
6 - Red Wine or Grape Juice
Alcohol intake ( when used moderately ) will be able to boost levels of HDL and red wine particularly possesses polyphenol anti-oxidants which decrease LDL levels . Make sure you drink sparingly mainly because an excessive amount of alcohol intake has been discovered to raise levels of cholesterol .
7 - Vegetables and Fruits
Soluble fibre has been proven as a simple and fast technique to reduce LDL levels. A few fruits and vegetables full of Soluble fibre include Apples, Dried Plums, Grapefruits, Nectarines and Brussels Sprouts.
8 - Tomato
Proven to help fight cancers , tomatoes have been found to possess lycopene - the pigment which provides tomatoes its red colour has also been found to lower LDL levels .
9 - Good Type of Fats
Despite the fact that saturated fats are known to raise LDL , good fats such as monounsaturated and polyunsaturated fats will lower LDL levels and increase HDL . Canola Oil , Olive Oil and Avocado are good alternative options to butter the next time you're looking to prepare food or simply spread on your toasted bread .
10 - Green Tea
Green jasmine tea has been discovered to contain polyphenols , that help the body's natural ability in preventing the absorption of ldl cholesterol . Oriental populations which enjoy large amounts of green tea have been shown to exhibit smaller incidence of high ldl cholesterol .
Besides one's food plan changes, a number of changes in lifestyle are recommended in women and men trying to reduce their bad ldl cholesterol. Which includes stop smoking cigarettes, going to the gym more often. Finding substitutes for one's normal food intake will also be the key in reducing bad cholesterol, for example substituting animal products with whole grains, fruits and soy products helps decrease the consumption of saturated fats thereby lower LDL levels.
Visit http://www.triglyceridesdiets.org/ for more ideas of how to construct a healthy and natural diet plan for lowering your high triglycerides levels.