Daijiworld Media Network – New Delhi

New Delhi, Nov 18: High triglycerides often rise silently, putting extra strain on the heart and increasing the risk of heart disease, stroke, and metabolic syndrome. The good news: everyday food choices can play a powerful role in bringing these levels down.

Adding more whole, unprocessed, nutrient-rich foods can make a long-lasting difference. Here are eight research-backed foods known to support healthier triglyceride levels.

Omega-3 fatty acids

Fatty fish like salmon, mackerel, sardines, and herring are rich sources of omega-3s. Studies show these healthy fats reduce triglyceride production in the liver, boost their clearance, and lower inflammation. Regular intake—either through fish or supplements—can reduce triglycerides by 20–35%. The American Heart Association advises consuming fatty fish at least twice a week.

Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds offer healthy fats, fiber, and antioxidants. Research shows that replacing saturated fats with nuts can lower triglycerides by 10–20%, depending on type and quantity. Flaxseed is especially beneficial due to its plant-based omega-3s and fiber. A daily handful (around 30 grams) is a simple, effective choice.

Whole grains & high-fiber foods

Oats, barley, quinoa, and brown rice contain soluble fiber, which slows down the absorption of carbohydrates and prevents sudden spikes in triglycerides. Fiber-rich diets improve insulin sensitivity and overall lipid profiles. Research links higher fiber intake with lower risks of heart disease, diabetes, and certain cancers.

Legumes

Lentils, chickpeas, kidney beans, and soy products are packed with plant protein and fiber. Scientific reviews suggest that around 30 grams of soy protein per day may modestly reduce triglycerides. Their low glycemic index helps prevent sudden increases in blood sugar—key in managing triglycerides. Adding legumes several times a week is strongly recommended.

Fruits & vegetables

A diet rich in fresh produce provides antioxidants and nutrients that support better lipid metabolism. Low-fructose fruits like berries, citrus, and kiwi help keep triglycerides stable. Intake of 150–225 grams per day can reduce triglycerides by 1–4%, especially when paired with overall healthy eating habits.

Avocado

Avocados are rich in heart-healthy monounsaturated fats. Clinical studies show they help lower triglycerides and LDL (bad) cholesterol while boosting HDL (good) cholesterol. They also provide fiber and antioxidants. One avocado a day, added to a moderate-fat diet, has been linked to improved cholesterol profiles.

Healthy oils

Switching from saturated fats to oils like extra virgin olive oil, flaxseed oil, canola oil, or fish oil supports better triglyceride control. Olive oil is especially beneficial due to its anti-inflammatory polyphenols. Studies show fish oil supplements significantly lower triglycerides and improve LDL cholesterol.

Low-fat dairy products

Low-fat or fat-free milk, yogurt, and cheese offer essential nutrients like calcium and protein without the high saturated fat content that can worsen triglyceride levels. Research indicates that low-fat dairy consumption, along with limiting alcohol, supports healthier triglyceride control.

Incorporating these foods consistently can help protect your heart and improve overall metabolic health—one simple choice at a time.