The number of people with high triglyceride levels has been increasing for several years. It’s a big problem because high triglyceride levels can lead to a number of serious health problems.
It is important for people to be aware of the dangers of high levels of triglycerides and to take steps to reduce their risk of developing these serious health problems.
If you are looking for a way to reduce triglycerides, You’ve come to the right place!
Indian cuisine offers a range of foods that are not only delicious but also help improve heart health. From healthy fats like walnut and coconut oil to antioxidant-rich spices like turmeric and ginger, this cuisine is a gold mine for those looking to lower their triglyceride levels.
So why not give some of these foods a try?
In this post, I have compiled a list of the top 25 Indian foods that can help you reduce your triglycerides level naturally.
However, before we get to the list, you should familiarise yourself with triglycerides. If you’re already familiar with it, you can skip straight to the food list.
What are triglycerides?
In simple words, triglycerides are unused calories.
If you’ve ever had your blood drawn, you may have heard mention of triglycerides. But what are they, exactly?
Triglycerides are a type of lipid or, say, the fat found in the bloodstream and are used as energy by the body. These fats come from food and are also made by your body itself.
When someone eats too many calories than they burn, their body converts those calories into triglycerides and stores them in the fat cells.
Triglycerides are not bad for the body, but If someone has high levels of triglycerides in their blood, it can be a sign that they’re at risk for heart disease, stroke or many other major health problems.
Some of the problems caused by high levels of triglycerides include heart disease, stroke, and pancreatitis. In addition, high levels of triglycerides can also increase the risk of developing diabetes and cancer.
But what causes high triglycerides?
Many factors contribute to high triglyceride levels, including:
- Consuming more calories than you burn
- Being overweight.
- Excessive consumption of alcohol and sweetened drinks
- Insufficient physical activity
- Certain medications also lead to high triglycerides.
How are triglycerides different from cholesterol?
Triglycerides and cholesterol both are types of fats found in your blood. However, they are different from each other.
Here are the main differences between them.
- Triglycerides come primarily from the foods we eat, such as butter or oil, and from unused calories, whereas the body produces all of the required cholesterol.
- The purpose of triglycerides is to provide energy to the body, whereas the purpose of cholesterol is to aid digestion, build new cells, and produce all necessary hormones.
It’s important to remember that triglycerides and cholesterol are important components of a healthy lifestyle. However, things change when their levels rise too high.
What foods to avoid if your triglycerides are high?
Before knowing what food you should include in your diet, you must know what foods to avoid.
Some of the worst foods you need to avoid if you have high triglycerides include:
Foods high in saturated fats: These are found in high-fat meats, full-fat dairy products, butter, ghee, cheese, chocolate and tropical oils such as coconut oil and palm oil.
Foods high in trans fats: These fats are found in processed and baked foods such as cakes, cookies, pies, frozen pizza.
Refined carbohydrates: These include sugars, sweeteners, white rice and white flour products.
Other things you must avoid are heavy drinking and smoking.
Best Indian foods to reduce your triglycerides levels
I’ve divided the list into categories like dry fruits, whole grains, fruits, and vegetables to make it easier to find what you’re looking for.
Dry fruits are an excellent source of fiber, vitamins, minerals, and antioxidants. They play an important role in the overall health of your body. Apart from being a great snack option, they also help lower the levels of triglycerides in your blood.
Try adding dry fruits to your morning oatmeal or yogurt, or sprinkle them on a salad. You can also eat them as a snack.
Almonds are a great source of fiber, omega-3 fatty acids and unsaturated fats, all of which work together to lower your triglycerides level.
Moreover, eating almonds on a daily basis also helps to regular your blood pressure and control diabetes.
According to a study, Daily consumption of around 10-12 almonds can help reduce one of the most important risk factors for CVD in Indians.
Peanuts are a popular nut not only because they are inexpensive, but also because they contain complex nutrients that are beneficial to your health.
According to studies, eating peanuts on a daily basis can help prevent heart disease. This is possible because peanuts are the highest source of protein.
Also, peanuts are high in omega-3, potassium and folic acid, all of which helps to keep your heart healthy.
These brain-shaped nuts are beneficial not only to your brain but also to your high triglyceride levels.
A study discovered that eating walnuts on a regular basis improves lipid profiles and lowers cardiovascular risk.
Walnuts also have the highest omega-3 content, which is the most important nutrient to include in your diet to lower your triglyceride levels.
Whole grains are grains that have been minimally processed. They are made up of three parts: the bran, the germ, and the endosperm. These grains are a good source of fiber, protein, antioxidants, essential fatty acids, B vitamins, and minerals.
Below are some of the whole grains you should look for including in your diet.
Millets have been a part of the Indian diet for centuries. They are now being recognised for their health benefits all over the world. Recent research has shown that consuming millets can help lower triglyceride levels in the blood, which can help protect against heart disease and other health problems.
They also have other benefits, such as being diabetes friendly and naturally gluten-free.
Also read: 10 Types of Millets You Must Not Miss Out
Quinoa is a pseudocereal that is often consumed as a grain. It is gluten-free and considered a complete protein because it contains all nine essential amino acids. It is also a good source of fiber, magnesium, potassium, and vitamin B6.
A recent study has shown that daily consumption of quinoa can help lower triglyceride levels.
Oats are a whole grain that contains beta-glucans, a type of soluble fiber, which may help to lower high cholesterol and triglyceride levels. Beta-glucans help lower triglyceride levels by slowing the absorption of carbohydrates and cholesterol from the gut.
Additionally, oats are low in glycemic index and a good source of protein and minerals, such as magnesium and zinc.
Barley is a grain that has been used for centuries to make different foods and drinks. It is a good source of fiber and contains essential vitamins and minerals. It also has a low glycemic index, which means it does not cause a spike in blood sugar levels.
Researchers believe that barley has the same beneficial effects as oats have on triglycerides. This is due to because barley also contains beta-glucans.
Other whole grains that you can include in your diet are:
- Brown rice
- Wild rice
The health benefits of seeds are becoming more and more well-known. They are a great source of fiber, protein, essential fatty acids, and a variety of vitamins and minerals.
Below are some of the best seeds you can include in your diet to reduce your triglycerides levels.
Chia seeds are a type of seed from the plant Salvia hispanica, which is related to the mint family. These seeds are an excellent source of omega-3 fatty acids, antioxidants, and fiber.
Although more extensive research is needed, including Chia seeds in your diet can help in lowering your cholesterol and triglycerides levels. This is because chia seeds are packed with heart-healthy nutrients.
Flax seeds (Alsi)
Flax seeds are tiny but mighty.
These tiny seeds are packed with fiber, omega-3 fatty acids, and lignans (PHytoestrogens) – all of which helps to lower your triglycerides levels naturally.
Moreover, adding flax seeds to your diet gives you additional benefits such as protection against cancer, reduced blood pressure and managing weight.
Sesame seeds (til ke beej)
Sesame seeds are a type of seed that is often used in Asian and Middle Eastern cuisine. They have a nutty taste and a slightly crunchy texture. These seeds are high in protein, fiber, poly and monounsaturated fat and minerals like magnesium and zinc.
As per studies, regularly eating sesame seeds may help decrease your body’s high cholesterol and triglycerides levels.
When it comes to lowering your triglycerides levels, you cannot avoid the oils you use in cooking your foods.
Below are the best oils you should use in your foods or while cooking.
Oilve oil (jaitun ka tel)
Olive oil is a type of vegetable oil made from the fruit of the olive tree. It is categorized as monounsaturated fat, which means that it is a healthy form of fat that can be used in place of saturated fat.
Olive oil is a rich source of monounsaturated fatty acid that helps prevent cardiovascular diseases and, when paired with a healthy diet, can help lower triglycerides.
Canola oil (Sarso ka tel)
Canola oil is a vegetable oil derived from the Canola plant’s seeds.
It is an excellent source of monosaturated and omega-3 fatty acids.
According to studies, adding canola oil to your diet effectively lowers the serum cholesterol, LDL-C and triglyceride concentrations. Moreover, they also increase the serum concentration of HDL-C.
Sunflower oil (Surajmukhi ka tel)
Sunflower oil is a vegetable oil produced from the seeds of the sunflower. It is commonly used as cooking oil in many Indian households.
The oil is an excellent source of monosaturated fatty acids and vitamin E, which helps to prevent free radical damage and lower triglycerides.
If you are looking for a natural ingredient, then sunflower oil is the answer.
Other oils that you can include in your diet are:
- Flaxseed oil
- Walnut oil
- Almond oil
- Avocado oil
- Grapeseed oil
Herbs and spices
Herbs and spices have been used for centuries to flavor food and medicines. Today, we know that many of these contain bioactive compounds that offer many health benefits.
Below are some of the best herbs and spices that can help you reduce your triglycerides levels naturally.
Ashwagandha is an excellent Ayurvedic herb that can help you reduce triglycerides safely and naturally. It has been used for centuries in India to treat various illnesses.
It is used as a natural stress reliever and effectively treats anxiety, depression, and insomnia. Also, it is helpful in relieving inflammation and is effective in treating arthritis and other joint pain.
This Indian herb is magical, and it’s worth a try to include it in your diet.
Garlic is a common kitchen ingredient, but it also has some impressive health benefits.
According to the study published in the journal of nutrition, including garlic in your diet may help lower blood pressure, cholesterol and triglycerides.
The study also found that raw garlic is more beneficial than the cooked form in reducing blood lipid and glucose levels.
You can buy garlic supplements and eat them at any time of the day.
Turmeric is among the best Indian foods to reduce your triglycerides.
It is a spice that has been used for centuries in Indian and Chinese cuisine. It has a warm, peppery flavor and is often used in curries and other savory dishes.
For 5000 years, turmeric has been used as an anti-inflammatory agent to treat gas, colic, toothaches, chest pains, and menstrual difficulties.
Studies suggest that curcumin present in turmeric may lower the triglycerides and cholesterol concentrations by mitigating the expressions of lipogenic genes.
Also read: Top 7 Benefits of Turmeric for Men
Ginger is often used as a folk remedy for various ailments, and it turns out that it might have some scientific backing.
A recent study published found that including ginger in a daily diet can help lower your total cholesterol and triglyceride levels.
The best way to include ginger in your diet is to add it to your food.
Cinnamon is a spice that comes from the bark of an evergreen tree. It has a sweet, woodsy taste and is used in sweet and savory dishes. Cinnamon is high in antioxidants and has medicinal properties.
A study done on 750 participants concluded that regular doses of cinnamon can significantly reduce blood triglycerides and total cholesterol concentrations.
Furthermore, adding cinnamon to your diet also helps manage blood pressure, support gut health and reduce the risk of type-2 diabetes.
Many people are unaware of the health benefits that fish can provide. Fish is an excellent source of protein and omega-3 fatty acids, which help lower triglycerides levels.
According to one study, men and women who include fish in their diet have lower plasma total cholesterol, triglycerides, and VLDL cholesterol levels.
There are many different types of fish rich in omega-3, such as Mackerel, salmon, tuna and sardines, so everyone can find a variety that they enjoy.
Try adding fish to your diet at least two times a week.
Fruits are not only a great way to satisfy your sweet tooth, but they are also packed with nutrients that are essential to keeping your body healthy.
Most fruits are low in calories and high in water content, making them an excellent choice for people trying to lose weight or maintain a healthy weight.
Additionally, fruits contain a good amount of fat and fiber and potassium, which have been found to help lower triglycerides levels.
Including fruits like avocado, banana, blueberries, Kiwi in your daily diet can make a big difference in your overall health.
Also, it would help if you tried to include citrus fruits in your diet, such as lemon, orange and mandarins.
Vegetables are a crucial part of Indian cuisine.
They are the major source of nutrients for most of the Indian population. They are a good source of fiber, potassium and vitamins A and C, essential nutrients for healthy living.
In addition, adding certain vegetables to your daily diet, such as leafy greens, including kale, cauliflower, spinach, butternut squash, and broccoli, can help you reduce high cholesterol and triglycerides levels.
Beans and legumes
Adding beans and legumes is another natural way to control your glycerides.
Legumes such as chickpeas, lentils, pinto beans and kidney beans are a great source of protein and fiber that can help promote your overall health.
Furthermore, beans and legumes are powerful sources of antioxidants, vitamins and other essential minerals.
Try to include varieties of beans and legumes in your regular diet.
How can you speed up reducing your triglycerides levels?
For some people eating these foods alone may not be enough to bring triglycerides levels down significantly, or it may take much more time.
That’s why to speed up this process; you may need to change your lifestyle or habits.
Being physically active can really help you in boosting the process. When you exercise, your body uses up glucose and other fatty acids in your blood for energy. This causes the levels of triglycerides to go down.
Everyone knows that getting a good night’s sleep is important, but did you know that it could also help to lower your triglyceride levels?
Recent studies have shown a correlation between insufficient sleep and high triglyceride levels. According to a study, people who sleep less than five hours at night raise the risk of high triglycerides. Also, sleeping more than eight hours does the same.
It is important to manage your sleeping duration as it significantly impacts your lipid levels.
When it comes to reducing triglycerides levels, another key things to consider is managing stress. This is because when you’re stressed, your body releases a hormone called cortisol. This hormone has been linked with an increased risk of heart disease and can cause your triglyceride levels to go up.
There are a number of ways to manage stress and keep your cortisol levels down. Some people find that exercise is helpful, while others find that relaxation techniques or meditation work better. Whatever method you choose, make sure that you practice it regularly and make it a part of your day.
In a nutshell, healthy eating with daily exercising, good quality sleep, and less stress can help you reduce your triglycerides levels more quickly.
India has a wide variety of delicious foods and a natural way to reduce triglycerides and keep your heart healthy.
Include these foods in your diet on a regular basis and pair them with a healthy amount of exercise. You’ll see a decrease in your triglyceride levels in no time!
Also, each food has its own unique set of health benefits, so make sure to mix and match to create a balanced diet perfect for your needs.
However, if you’re looking for a more comprehensive approach, be sure to speak with your doctor about using medication to reduce your triglycerides.
I’ve put in a lot of effort to compile this list for you. I’d be extremely happy if you shared it with your friends and family or if you left a comment below.