Top 10 Crucial Foods To Lower High Triglycerides and Cholesterol Levels

Researchers have shown that triglycerides levels have been directly linked to arteriosclerotic vascular disease which is a key cause of cardiac disease , hypertension , and cardiac arrest . High triglycerides levels can also be an indicator of inadequately managed diabetes and liver or even kidney problems . High levels of triglycerides may also be caused by all sorts of prescription medications that include beta-blockers , tamoxifen , diuretics or steroids.

While there are lots of medicines offered ( prescribed or otherwise ) that aim to lower High Triglycerides and Cholesterol , for most who do not suffer from chronic hyperlipidemia - dietary changes are often good enough to bring levels under control .

This article aims to make available to you the Top Ten Important Foods for Lowering Triglycerides and Cholesterol Levels as well as other things to avoid that will increase your blood cholesterol and triglycerides . Listed below are some ideas to include if you are planning to begin a low triglycerides and cholesterol diet

1 - Legumes and Beans

Lentils , Peas , Soy , Peanuts and Beans - not only are they excellent soluble fibre sources , They are a great way to bring down cholesterol levels . Researchers learned that having 1/2 a cup of pinto beans daily for 12 weeks brings down LDL cholesterol levels by 7%

2 - Whole Grains such as Oats and Barley

Whole grain products are excellent sources of fibre, besides serving as alternatives for Carbohydrates ( which have been discovered to increase triglycerides levels ) but they serve a significant role in aiding your body's capability in removing blood cholesterol . Barley and Oats have beta-glucan - a soluble fibre that's really effective . Introducing oats with a minimum of 3g of soluble fibre into your diet each day has the same effect of bringing down LDL cholesterol levels by 5-10% . Ensure that you drink more water with additional fibre intake .

3 - Almonds and Walnuts

There are good types of fats such as , like Nuts( for example Walnuts and Almonds ) possess monounsaturated fats which help boost HDL ( good cholesterol ) levels . Consuming 1 oz of nuts everyday would not just reduce your LDL levels by up to 20% , but even can help guard against insulin resistance .

4 - Fish

The Omega-3 Fatty acids present in Fish and Omega-3 supplements has been shown to help reduce triglycerides levels . These may be found in cold water fish such as salmon , dietary supplements and Flax Seed Oil .

5 - Psyllium

Consuming 10-12g of Blond Psyllium fibre ( contained in dietary supplements such as Metamucil ) may reduce LDL levels . Just be sure to check with your doctor before proceeding with Psyllium consumption as this might hinder some medications . Start out low - with about 3-5g of Psyllium fibre a day and then progress up . Do not have large doses of Psyllium since it is a laxative and may cause hypokalemia ( low potassium ) . Just like all supplementary fibre products , be sure to consume plenty more water .

6 - Grape Juice or Red Wine

Alcohol intake ( in moderation ) can improve levels of HDL and red wine particularly contains polyphenol anti-oxidants which help reduce LDL levels . Just remember to consume sparingly because too much alcohol intake has been discovered to elevate blood cholesterol .

7 - Fruits and Vegetables

Soluble fibre has long been recognized as a quick and easy technique to bring down LDL levels. Some vegetables and fruit high in Soluble fibre include Apples, Dried Plums, Grapefruits, Nectarines and Brussels Sprouts.

8 - Tomatoes

Proven to help fight cancer , tomatoes have been discovered to contain lycopene - the pigment that gives tomatoes its red color has additionally been found to reduce LDL levels .

9 - Fats (the good kind)

Although saturated fat are likely to raise LDL , good fats for instance monounsaturated and polyunsaturated fats will lower LDL levels and boost HDL . Avocado , Olive Oil and Canola Oil are great options to butter the next time you're planning to prepare food or simply spread on your toasted bread .

10 - Herbal Tea

Green Japanese tea have been found to consist of polyphenols , that help our bodies' natural ability in blocking the absorption of ldl cholesterol . Oriental populations which consume a large amount of green tea have been discovered to present a lower likelihood of high cholesterol .

Besides one's food intake changes, various lifestyle changes are essential in eople hoping to reduce their cholesterol. This includes cutting back on smoking, going to the gym more often. Finding alternatives for one's routine dietary consumption can also be the most important in eliminating bad ldl cholesterol, for instance substituting animal products with whole grains, fruits and soy products can help lower the consumption of saturated fats thus lower LDL levels.

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