Foods you should eat to keep Triglyceride levels under control

You must have heard by now, how important it is to have healthy levels of triglycerides in the blood, for optimal body health.

But, what are Triglycerides?

Triglycerides are a form of fat that is found in the bloodstream. After you eat, your body transforms the calories you don't need into triglycerides, which it stores in your fat cells for later use as energy. While triglycerides are a vital source of energy for your body, having too much in your blood can raise your risk of heart disease.

According to National Cholesterol Education Programme (NCEP) Guidelines, Here are the desirable levels of lipid profile parameters in blood.

Total Cholesterol

<200 mg/dl

Triglyceride Levels

<150 mg/dl


>200 mg/dl


<100 mg/dl


Is it possible to control high levels of triglycerides with lifestyle changes, and does food play a role? The good news is that what you eat can actually help, and hence here is a list of  foods you can consume to lower TGL.

  • Chia Seeds

Chia seeds have the greatest omega-3 fatty acid content of any plant food, and due to their excellent antioxidative properties, help those with high cholesterol by reducing triglycerides in the blood.

How to include: Add them in smoothies, yogurt, Or just as a trail mix snack with nuts

  • Soy foods

Soy is rich in isoflavones, which inhibits the lipoprotein oxidation- and greatly benefits those with disturbed lipid profile.

How to include: Soymilk, Tofu, Tempeh, Edamame are all some ways to consume soy.

  • Curcumin

Curcumin, found in turmeric functions as an antioxidant and prevents the oxidation of LDL- thus preventing atherosclerosis and other complexities.

How to include: Including turmeric in milk, curries and other foods. Curcumin supplements are also available and can be taken if needed.

  • Fenugreek

Fenugreek seeds are effective at reducing blood triglycerides, mostly due to their high fiber content- Insoluble fibre in particular.

Put simply, Dietary fiber is very hard to digest, and it forms a viscous gel in the intestines and slows doen the digestion of sugars and fats.

How to include: Having overnight soaked seeds in the morning is the easiest way to consume this superfood.

  • Berries

Flavonoids in blueberries, strawberries, goji, and acai berries are filled with phytochemicals like anthocyanins, flavonoids etc. which help improve the TGL levels along with reducing the  blood pressure and improving circulation.

  • Psyllium

Psyllium can also help as it is an excellent cholesterol-buster and an important component of a balanced diet owing to the benefits of Dietary fibre.

How to include: Having a teaspoon of psyllium an hour after your meal, once a day has shown excellent effects.

  • Niacin

This B vitamin can help you increase HDL "good" cholesterol while lowering LDL "bad" cholesterol and triglycerides, by inhibiting fatty acid mobilization. Due to the side effects involved, Niacin supplementation should only be under a doctor's prescription.

The bottom line

It is advised to consult a qualified doctor or a cardiologist in case you have more than normal levels of triglycerides in the body. In addition to these foods and supplements mentioned above, consuming a healthy diet, in general, is important for keeping triglycerides in check. Maintaining a healthy weight, Exercising regularly, eating regularly at proper intervals, adequate sleep, and stress management- everything adds up to help lead a long, disease-free life.