You might have heard of triglycerides. Our body needs triglycerides for energy but high levels of them can increase the risk of various health issues.

If you are looking to lower your triglycerides, then this blog is perfect for you.

Karepedia is here for you to guide you to a 25 foods and 7 days diet plan to lower your triglycerides levels so that you have the perfect plan for your journey.

Top 25 Foods to Lower Triglycerides

You can lower triglycerides levels which involves few dietary changes, and exercise. You may need to take certain medicines too. Following are 25 foods to lower your triglycerides levels.

Fatty fish, avocado, olive oil, nuts, chia seeds, oats, beans, berries, spinach, sweet potatoes, tomatoes, broccoli, carrots, whole grains, green tea, garlic, citrus foods, apples, bananas, leafy vegetables. dark chocolate, edamame, mushrooms, and turmeric. These are rich in antioxidants, fibre, proteins, omega-3 fatty acids and various nutrients.

7-Day Diet Plan to Lower Triglycerides

Following is a 7- days diet plan for Non-Vegetarians which you can follow to lower your triglycerides levels. You can follow them for breakfast, lunch, and dinner for 7 days. You can add the same snacks for both vegetarians and nonvegetarians.

Day 1: Oatmeal with berries; spinach salad with salmon; grilled mackerel with quinoa and broccoli.

Day 2: Greek yogurt with flax seeds and banana; lentil soup with whole-grain bread; baked chicken with sweet potatoes and salad.

Day 3: Smoothie with spinach and berries; quinoa salad with edamame; grilled tuna with green beans and brown rice.

Day 4: Whole-grain toast with avocado and egg; black bean salad; baked salmon with Brussels sprouts and sweet potato.

Day 5: Chia seed pudding with strawberries; turkey and avocado wrap; stir-fried tofu with vegetables and brown rice.

Day 6: Green tea and oatmeal with flax seeds; kale and quinoa salad; baked cod with spinach and sweet potato fries.

Day 7: Smoothie with kale and banana; mushroom and barley soup; grilled shrimp with brown rice and broccoli.

Vegetarian 7-day diet plan to lower your triglyceride levels.

Day 1

Oatmeal topped with fresh berries, a tablespoon of chia seeds, and a drizzle of honey, Spinach and avocado salad with cherry tomatoes, cucumbers, and a lemon-tahini dressing, Quinoa and black bean stuffed bell peppers with a side of steamed broccoli.

You can add snacks as apple slices with a handful of almonds.

Day 2

Greek yogurt with flax seeds, banana slices, and a sprinkle of walnuts, Lentil soup with a side of whole-grain bread, Stir-fried tofu with mixed vegetables (broccoli, carrots, and bell peppers) served over brown rice.

You can add snacks as carrot sticks with hummus.

Day 3

Smoothie with spinach, berries, a tablespoon of flaxseeds, and almond milk, Quinoa salad with edamame, cherry tomatoes, cucumbers, and an olive oil vinaigrette, Grilled portobello mushrooms with a side of roasted Brussels sprouts and sweet potato wedges.

You can add snacks as a handful of walnuts and a few dark chocolate squares.

Day 4

Whole-grain toast with avocado and a sprinkle of chia seeds, Black bean salad with mixed greens, corn, avocado, and a lime-cilantro dressing, Baked eggplant with a side of steamed spinach and brown rice.

You can add snacks such as some orange slices and a handful of pistachios.

Day 5

Chia seed pudding topped with fresh strawberries and a drizzle of honey, Chickpea and vegetable stir-fry with quinoa, Vegetarian chili with kidney beans, black beans, tomatoes, and spices, served with a side of whole-grain cornbread.

You can add snacks as few slices of cucumber with hummus.

Day 6

Green tea and a bowl of oatmeal with flax seeds, blueberries, and a dollop of almond butter, Kale and quinoa salad with cherry tomatoes, avocado, and a lemon-tahini dressing, Grilled tofu with a side of steamed green beans and sweet potato fries.

You can add snacks as a handful of mixed nuts.

Day 7

Smoothie with kale, banana, a tablespoon of chia seeds, and almond milk, Mushroom and barley soup with a side of whole-grain bread, Stuffed zucchini boats with quinoa.

You can add snacks such as dark chocolate squares and a handful of raspberries.

Additional Tips for Lowering Triglycerides

You can increase your physical activity. Aim for at least 30 minutes of exercise. You should limit your sugar and alcohol intake.

Activities like walking, cycling, swimming, and jogging can help lower triglycerides. Avoid processed foods and stay well hydrated.

Stress can affect triglyceride levels adversely. Practice stress-reducing techniques such as yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy.

Losing excess weight can reduce your triglyceride levels. Focus on a balanced diet and regular exercise to maintain your healthy weight.

Monitoring and Adjusting Your Diet

• You should regularly check your triglyceride levels with your doctor to monitor your progress.
• Adjust your diet as needed based on your health goals and any changes in your triglyceride levels.
• Combining dietary changes with other healthy lifestyle habits can manage and lower triglycerides levels.