What should I eat to reduce blood fat?

High triglycerides and low “good” (HDL) cholesterol can run in families. A natural way to regulate cholesterol and triglyceride levels is to maintain a healthy diet and make lifestyle changes that will not only make you feel better, but also keep your blood vessels and heart muscle working as best as possible.

Reduce saturated fat and trans fat. These fat sources are often found in animal products, fast food, baked goods, and other packaged and processed foods.

Use healthy unsaturated fats, found in olive oil or canola oil.

Eat more fruits and vegetables. Getting the majority of your calories from fruits and vegetables will keep you satisfied and help you avoid unhealthy choices.

Peas are rich in fiber and are one of the best foods to help lower blood triglyceride levels.

Drink in moderation, alcohol may be high in calories, but poor in nutrients.

Avoid refined sugar, often found in processed foods.

Get your protein from fish, it is recommended to eat fish twice a week. The omega-3 fatty acids in fish can help lower blood triglyceride levels.

Eat plenty of fiber. Fiber increases feelings of fullness and also helps reduce cholesterol absorption in the gut.

Limit total cholesterol to less than 200mg per day.

Salmon:Cold-water fish such as salmon, tuna, and cod contain omega-3 fatty acids, which are among the best foods for lowering triglycerides and cholesterol. Fish oil supplements can also be used.

Whole grains:These may include wholemeal breads, cereals, and brown rice, which are high in complex carbohydrates and fiber. Whole grains also provide some protein and are generally low in saturated fat, cholesterol, and total fat.

Dried beans and peas:Good plant source and rich in fiber. Can be used as a substitute for foods high in saturated fat and cholesterol.

Flaxseeds:High in omega-3 fatty acids, just 2 tablespoons of flaxseeds contain nearly 133% of your daily omega-3 needs. Flaxseeds are considered one of the best foods for lowering triglycerides.

Olive oil:Olive oil is low in triglycerides and can be used as a substitute for saturated fat, helping to lower LDL cholesterol (bad cholesterol) and maintain HDL cholesterol (good cholesterol). However, olive oil is considered high in calories, so it is not recommended to consume more than two tablespoons per day.

Egg whites:Egg whites contain no cholesterol and can be eaten regularly. However, one egg yolk can contain 215mg of cholesterol, so limit your intake of egg yolks.

Knowing what to avoid to keep your triglycerides in check is also important. Here are some foods to avoid if you want to keep your triglycerides and cholesterol low.

Fatty meat products:These foods are often high in cholesterol and saturated fat, which raise triglyceride levels. They include red meat, poultry skin, butter, lard, and shellfish.

Processed foods:Trans fats also raise triglyceride levels, and many artificial foods produced through a process called hydrogenation have excessive amounts of trans fats. Sources of trans fats include margarine, potato chips, crackers, and desserts such as cakes, donuts, and cookies.

Refined carbohydrates:Refined carbohydrates increase blood sugar levels and stimulate insulin production, leading to increased triglyceride levels.

Achieving ideal triglyceride and cholesterol levels can be an uphill battle, but following the recommendations above will put you on the right track to success. Losing weight can help lower triglyceride levels. By cutting 500 calories a day from your normal diet, you will lose weight quickly. Having a daily exercise routine will help support your weight loss goals. It is important to be consistent and not get discouraged from day to day, as your health should always come first.