5 Fats That Lower Triglycerides

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Lowering your triglycerides and keeping them in check is critical to living a long and healthy life. You must eat the right foods to normalize your triglycerides. Surprisingly eating fats can help lower your triglycerides. Not just any type of fats, but healthy fats. Trans fats, sugar, breads, pasta, and all sorts of processed carbs can be detrimental to your health and triglycerides. All of these processed foods are also linked to high levels of inflammation.

What are triglycerides? They’re a type of fat in your blood. High triglycerides have been linked to heart disease, bad cholesterol, and can be a sign of metabolic syndrome. Eating healthy fats and a healthy diet overall is one of the best ways to keep your triglycerides in optimal range. Research has shown that eating a healthy diet can lower your triglycerides.

One research study that was published in the US National Library of Medicine National Institutes of Health showed that Krill Oil, a powerful omega-3 fatty acid that I will tell you more about soon, can reduce inflammation by 30%. Reducing inflammation in your body plays a huge role in solving many health problems.

Krill Oil

Researchers have concluded that: “krill oil is effective in reducing a cardiovascular risk factor.” Krill oil has always been shown to be a strong fat that can help reduce triglycerides, and other studies have showed that it is more efficient than fish oil at doing so.

Another research study showed that while the effects are “similar” between krill and fish oil. Krill is as effective as fish oil, even though it contains less EPA and DHA fatty acids. Krill contains added antioxidants that fish oil doesn’t contain and it is easier for the body to absorb.

Avocados

Heart disease is the most common cause of death in the world. Research has shown that avocados help reduce total cholesterol levels, reduce blood triglycerides by 20%, lower LDL cholesterol by up to 22%, and increase good HDL cholesterol by 10%.

Avocados are very filling and go great on salads, taste delicious with eggs in the morning, and work well mashed in an egg salad.

Coconut Oil

This fat is eaten by some of the most healthiest people in the world. Coconut oil is packed with saturated fats, which do not harm your blood lipid profile like previously thought.

Saturated fats raise HDL cholesterol and fight off bad LDL-b particles. In one study in 40 women, coconut oil was shown to reduced Total and LDL cholesterol while increasing HDL compared to soybean oil. Coconut oil may help you prevent heart disease. Grab a jar of unrefined coconut oil next time you’re at the grocery store.

Grass-fed Butter

Butter has been associated with a lower risk of obesity. A big benefit to butter is that it is rich in Conjugated Linoleic Acid (CLA). CLA is sold commercially as a weight loss supplement because of the powerful effects it has on your metabolism.

Specifically grass-fed butter contains vitamins A, E, and K2. Choose organic butter at the grocery store. My favorite kind of butter is from a brand called Kerrygold.

Grass-fed Beef

Unlike many articles online that claim that beef causes heart disease, grass-fed beef helps prevent it. The articles that tell you red meat is bad are based on research that studied processed meats.

Processed meats including cured bacon, hot dogs, conventional beef that has been fed corn and soy, and sliced deli meats. But high quality grass-fed beef is a completely different animal.

Grass-fed cows are fed a healthy diet that cows are supposed to eat. They’re also not injected with hormones and antibiotics, or living in a crammed pen with 200 other cows. Grass-fed beef contains omega-3 fatty acids and CLA, it is lower in total fat, has vitamins A, E, and B, and helps lower high triglycerides.

Sources:
 Evaluation of the effect of Neptune Krill Oil
 Krill oil supplementation lowers serum triglycerides
 Effect of a high-monounsaturated fat diet
 Comparison of the effects on lipoproteins
 Metabolic effects of krill oil 
 Effects of dietary coconut oil
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Matt Green is a health and fitness expert who trains clients and helps anyone achieve the health and fitness goals they are reaching for. Matt has been into health and wellness for over 13 years. For more information please check out his short bio
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