Top Fibre-rich Foods to Lower Down Triglycerides in the Body

Introduction:

Chances are that maximum of you might have heard about the term ‘triglycerides’ at some point in your life and even how their increased levels can pose a health risk. However, the chances are that many of you might not know what exactly triglycerides are and what you can do to lower their levels. But, fret not, we have got you covered! So, let’s get started and delve deeper into the topic of triglycerides.

What are Triglycerides?

For those unaware, triglycerides are a kind of fat or lipid, which are found in the body by two means. Firstly, we consume triglycerides in the form of fats, and secondly, our liver is also capable of converting glucose present in foods to this lipid. Known to be one of the main sources of energy for the body, these fat molecules tend to circulate within the blood with the help of lipoproteins. Triglycerides also serve an important purpose of generating body heat, which is why they are not bad, if they are present in normal levels. However, on the other hand, elevated triglyceride levels can put you at a higher risk of heart disease. Hence, it is important to maintain the levels by eating a healthy diet and indulging in regular exercise.

So, now that we have a fair idea about what triglycerides are and how they can affect your health, let us look at some of the top fibre-rich food items, which can help you easily manage triglyceride levels.

How to Lower Triglycerides With Diet?

It is no unknown fact that diet tends to play a major role in maintaining our physical and mental health. And, triglycerides levels are no exception to this rule! If you want to lower your elevated triglyceride levels, then a good diet is undoubtedly one of the best options. And, if you are still unaware of what you can include in your ‘triglyceride-lowering’ diet, then make sure to scroll through as we have listed down top fibre-rich foods, which are pivotal in triglyceride management. But now you may ask, why focus more on fibre-rich foods for lowering cholesterol? So, worry not! Before proceeding further, we will divulge more about this in a bit more detail. Basically, insoluble fibre keeps you satiated so you don’t have cravings, while soluble fibre works by dissolving in water, thus turning into a gel in the digestive tract. This hinders the absorption of fats, thereby having a positive effect on lipid metabolism. Regularly consuming both insoluble and soluble fibre not only lowers triglycerides but LDL as well. This, in turn, helps in keeping your heart healthy.

Top 10 Fibre-rich Foods to Lower Triglycerides:

Mentioned below are the top 10 fibre-rich foods, which are low in sugar content and prove helpful in lowering triglycerides.

1. Berries
2. Barley
3. Avocados
4. Whole grains
5. Chia seeds
6. Oats
7. Nuts
8. Vegetables: cauliflower, broccoli, cabbage
9. Flaxseeds
10. Legumes and beans

How to Check Triglycerides Level:

Now that we know about the foods, which can help lower down triglycerides, let us also check how you can get to know whether your levels are in the healthy range or not.

A triglyceride blood test is the only way which can help in diagnosing normal or high levels. As part of a regular screening, your healthcare provider may ask you to go for a lipid profile test. During this test, a blood sample will be taken from your hand’s vein and once your report is received, your doctor may suggest necessary steps on the basis of triglyceride levels. If the levels are high or even borderline, then you may be asked to make lifestyle changes and take some medications to control the levels, in addition to undergoing regular monitoring as well as follow-up appointments to control elevated triglyceride levels and manage underlying health conditions, if any.