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7 of the Best Foods to Help Lower Your Triglycerides
When it comes to heart health markers, many are aware of maintaining healthy blood pressure and cholesterol levels. But triglycerides? Not so much. Yet, triglyceride levels are a marker of heart health too. Here’s what you need to know, and better yet, what you need to eat to keep your triglycerides in check! About Triglycerides Triglycerides are a type of fat found in your blood that are formed when you eat more food (calories) than your body uses. Triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. When you have a standard blood test, your doctor will usually request a lipid panel to measure cholesterol (both the good HDL and the not-so-good LDL), triglycerides, and total cholesterol to get an overall picture of your risk of heart health problems. In the U.S., a triglyceride reading is interpreted as follows: Normal – Less than 150 milligrams per deciliter (mg/dL) Borderline High – 150 to 199 mg/dL High – 200 to 499 mg/dL Very High – 500 mg/dL or higher High triglycerides can affect more than heart health. High levels are associated with prostate issues, difficulty maintaining an erection, nerve damage related to blood sugar issues, interruption of blood flow to the brain, to name a few. More than one third of U.S. adults have high triglyceride levels. Although levels can be driven up by medications or other health conditions, more often, triglyceride levels rise due to lifestyle choices like poor diet, being severely overweight, lack of exercise, and/or drinking too much alcohol. If you get a high reading, and your doctor tells you to change your diet, the great news is that you can. It will, however, take a focused commitment to your health. Changing Your Diet To maintain healthy triglyceride levels, the American Heart Association makes these suggestions: Limit added sugars to no more than 10% of your daily carbs. Limit refined carbohydrates and incorporate more complex carbohydrates, comprising 50-60% of your daily food intake. Limit saturated fats (from animal products and tropical oils) and trans fats, and instead choose healthy fat options – such as omega-3-rich foods, plant oils like olive oil, nuts, and seeds. Fats should comprise about 25-35 percent of your diet. Health experts also suggest getting about 25 to 30 grams of fiber a day. Fruits and vegetables are great sources of fiber and also are foods that lower triglycerides. 7 Healthy Foods That Can Help Lower Your Triglycerides To get you started, here are 7 nutrient-dense foods that promote not just healthy triglyceride levels, but healthy blood pressure and sugar levels…and healthy weight too! Beans Beans are a fantastic complex carbohydrate providing loads of fiber and protein, as well as vitamins and minerals. Their low-sugar, high-fiber helps support healthy blood sugar levels. They add great texture and flavor to food and there’s a huge variety of them to keep your tastebuds happy. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is easy to find, and fish-eaters love it. Ensuring your diet has plenty of salmon’s omega-3s can help your body make less triglycerides in the liver. One review¹ of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Other options that are rich in omega-3s include sardines and other fatty fish, as well as lean, grass-fed beef. Broccoli and Crucifers Cruciferous vegetables like broccoli, cauliflower, arugula, kale, cabbage, and Brussels sprouts are all foods that lower triglycerides. They're loaded with fiber, other nutrients, and a sulfur-rich compound called sulfuraphane. One animal study indicated that sulfuraphane may help reduce triglyceride levels. Another study involving individuals with blood sugar health issues showed a reduction of triglycerides after taking broccoli sprout powder supplements. Berries Many people love berries, and our bodies do too! Raspberries, blueberries, and strawberries are high in vitamin C and contain many vitamins, minerals, phytochemicals, and antioxidants that support overall health. Fiber-rich and low in sugar, they’re the perfect treat for those who need to watch their triglycerides. Studies show a correlation with berry consumption and healthy triglyceride levels. Spinach Spinach is considered a super food for good reason. It’s loaded with important nutrients such as vitamin C, iron, potassium, protein, a number of phytochemicals, and antioxidants – including alpha lipoic acid. Research² has found reduced triglyceride levels are associated with alpha-lipoic acid supplementation in patients with nerve damage related to blood sugar issues. Other veggies rich in alpha-lipoic acid include broccoli, yams, potatoes, tomatoes, Brussels sprouts, carrots, and beets. Oats Choose a fiber- and nutrient-rich complex carbohydrate like oats over simple carbs. Oats are satiating, easy to make, and delicious. Most health experts recommend increasing your fiber to help normalize triglyceride levels, and oats provide a great way to boost your fiber intake. Avocado Avocado provides a double whammy of healthy fat and fiber, which are great for lowering triglycerides. The majority of an avocado’s fat is oleic acid, a monosaturated fat also found in olive oil, which may be responsible for some of its health benefits. One meta-analysis showed that an avocado-rich diet may help reduce triglyceride levels.³ The fiber and fat help to support healthy blood sugar levels too, which is great for sustained energy. These are just several great foods that lower triglycerides. There are many more. Remember, working to reduce your triglyceride levels with the foods you consume may have the added benefit of transforming your health.  At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.  References: 1. Petsini, F., Fragopoulou, E., & Antonopoulou, S. (2019). Fish consumption and cardiovascular disease related biomarkers: A review of clinical trials. Critical Reviews in Food Science and Nutrition, 59(13), 2061-2071. https://doi.org/10.1080/10408398.2018.1437388 2. Superti, F., & Russo, R. (2024). Alpha-lipoic acid: Biological mechanisms and health benefits. Antioxidants (Basel), 13(10), 1228. https://doi.org/10.3390/antiox13101228 3. Peou, S., Milliard-Hasting, B., & Shah, S. A. (2016). Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis. Journal of Clinical Lipidology, 10(1), 161–171. https://doi.org/10.1016/j.jacl.2015.10.010
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Why Eating High-quality Fish Is Good for You
Do you get enough fish in your diet? (If you don’t enjoy the taste of fish, keep reading for a healthy alternative to eating fish). 4 Major Benefits of Eating Fish There are many evidence-based reasons to eat a diet rich in fish. One reason is that fish supply high-quality protein and many vitamins and minerals. Fatty fish – such as salmon, mackerel, herring, sardines, lake trout, and tuna – are particularly rich in fat-based nutrients like vitamin D. Here are 4 other major health benefits of eating fatty fish: 1. Heart Health- The omega-3 fatty acids in fish are important for improving cardiovascular health, promoting healthy triglyceride status, and supporting healthy blood pressure regulation. 2. Mood Support- Numerous studies have shown that omega-3 fatty acids in fish can help improve mood, self-esteem, and coping with distraction and stress. 3. Improves Attention- Omega-3s have been shown to reduce stress and anxiousness, and improve attention and behavior in children. 4. Brain Boost- An important reason to eat fish is because of its omega-3 fatty acids help preserve memory and protect brain circulatory function. Facts About Fatty Acids Fish oils are oily fats found in fish, particularly cold-water fish, and in marine oils from other sea life such as krill. These oils are rich sources of functional omega-3 fatty acids. Our cells are equipped with membranes, thin sheets of molecules, that manage most of our life functions. We need a variety of fatty acids for our cell membranes to function, including omega-3s. The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are major building blocks for the membrane systems and are needed for a diverse range of essential life functions. EPA + DHA Each of our nearly 30 trillion cells needs EPA and DHA. The only practical way to ensure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6s and not nearly enough omega-3s. Also, most of the omega-3s we do get are not long-chain and must be converted to EPA, which is less than 5 percent efficient; then EPA must be converted to DHA, which is an even less efficient conversion. As a result of this complicated process, most people worldwide have poor nutritional status of EPA and DHA. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get nearly enough EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish. Certain commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6 fatty acids and often carry toxins) and try to get salmon and other cold-water fish from Alaska, the Arctic Circle, or the Antarctic, where the ocean waters are the least contaminated. Purity and Safety While the desired omega-3 fatty acids reside in the fatty tissue of fish, so can environmental toxins. Oil derived from these tissues often contains high levels of these impurities. That’s why it’s dangerous to consume fish caught in ocean zones that are known to be contaminated. Fish (especially longer-lived species, and higher-level predators that consume other fish) will bioaccumulate heavy metals such as mercury, arsenic, cadmium, and lead that originated from industrial sources and reached the body of water in which they feed. These contaminants often end up in the flesh of the fish, as well as in the oil derived from such flesh. In addition to heavy metals, there are also other toxic compounds that bioaccumulate in fish. Some of the most toxic chemicals known to science, including hundreds of different PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls), dioxins and furans, can bioaccumulate in fish and have been linked to problems with the functioning of the brain, liver, immune system, endocrine, and reproductive systems, and essentially all the organs. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. For those concerned over the impurities in fish or who don’t enjoy the taste of fish, BrainMD offers an advanced liquid omega-3 fatty acid supplement… Liquid Fish Oil Supplement: Omega-3 Power Squeeze  Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Why You Should Try Omega-3 Power Squeeze: Quality Sourcing - Sourced from wild-caught fish species (mainly anchovies) that are pelagic (don’t feed on the bottom and therefore pick up fewer contaminants), the fish oil in Omega-3 Power Squeeze undergoes the most advanced purification processes in the supplement industry. Ultra-safe - The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances. It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste. Well Absorbed - The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils. However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold. Pleasant Tasting - One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils. Healthy Pregnancy - Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding. Also, the US National Academies recommend omega-3s for toddlers and older children. Children aged 1-3 can take a half tablespoon every other day. Allergy-Free - Omega-3 Power Squeeze is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health.  At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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