what are the best foods to eat to lower your triglycerides?
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Cold water fish, which are rich in omega-3 fatty acids, help lower triglycerides. Examples of omega-3 rich fish include salmon, sardines, mackerel, herring, tuna, and halibut. Other foods that help lower triglycerides include fiber-rich foods such as oats, flax meal, and beans.
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['red meat.', 'organ meats.', 'fried foods.', 'fries and potato chips.', 'mayonnaise.', 'margarine and butter.', 'full-fat dairy.', 'pastries and desserts with added sugars.']
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['Fresh fruits and vegetables.', 'Whole grains (whole-wheat bread, brown rice, oats, bran cereal)', 'Lean meat, poultry, and fish.', 'Low-fat dairy products.']
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There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.
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['Limit total intake of fats and oils.', 'Avoid butter, stick margarine, shortening, lard, palm and coconut oils.', 'Limit mayonnaise, salad dressings, gravies and sauces, unless they are homemade with low-fat ingredients.', 'Limit chocolate.']
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Salmon, mackerel, and fish with omega-3s Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides.
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['Lean meats such as chicken, fish or turkey.', 'Eggs.', 'Low-fat dairy products such as milk, yogurt and cheese or dairy substitutes.', 'Nuts and nut butter.', 'Beans.', 'Soy foods.']
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10. Lower Cholesterol. If you're looking for a way to bring your cholesterol down, dates are good source of soluble fiber, which can help reduce cholesterol as part of a healthy diet. These natural foods can lower cholesterol, too.
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The healthiest oils are those which mostly contain heart-healthy poly- and mono-unsaturated fats. Foods which are rich in these heart-healthy fats like nuts, seeds, avocado, olives and vegetable oils help to reduce levels of harmful cholesterol (low density lipoprotein - LDL) in the blood.
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Flaxseed oil, like fish oil, has been studied for lowering triglycerides. However, most studies show they do not affect triglyceride levels and may even raise them.
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['Low-fat dairy foods.', 'Whole grains, such as brown rice, bran cereal, oats, whole wheat bread and whole wheat pasta.', 'Lean meats and poultry.', 'Fish.', 'Fresh fruits and vegetables.']
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Eat legumes Legumes and pulses, including baked beans, kidney beans, chick peas, lentils and split peas, can help lower cholesterol levels.
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['Boost your intake of vegetables and fresh fruit.', 'Eat more low-fat dairy products and beans.', 'Choose whole grains more often.', 'Choose fish, poultry, and lean meat instead of fatty red meat or processed meat.', 'Reduce the amount of sweets you have.']
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Eat fruits, vegetables, whole grains, and fat-free or low-fat dairy foods. Whole grains include whole-wheat breads, cereals, pasta, and brown rice. Choose lean meats, poultry (chicken and turkey), fish, beans, eggs, and nuts. A healthy meal plan is low in unhealthy fats, salt, and added sugar.
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['Fruits and veggies, especially berries, cherries, and leafy greens.', 'Salmon, sardines, and other fish rich in omega-3 fatty acids.', 'Antioxidant-rich herbs and spices, like thyme, sage, cumin, and ginger.', 'Heart-healthy sources of fat, like olive oil, seeds, and nuts.']
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Eat a healthy diet Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
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Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.