Triglycerides are linked to cholesterol, but they are poorly understood by most people. Basically, they are associated with the blood's fat molecules. Essentially, if you feel that you are still hungry after eating a meal, this could be because of triglycerides. Scientific studies have demonstrated that when the levels of triglycerides are high the function of leptins is inhibited. Because leptins are responsible for indicating to the brain that you are full, you may start overeating and hence put on weight. In addition, high levels of triglycerides induce the transport of ghrelin, which activates feeding.
Hopefully, the following 6 foods to lower triglyceride levels will give you an idea of what to add to your diet so that your triglyceride levels start to drop and your appetite gets more in control.
1. Salmon
Salmon, and other similar fatty fish, are full of omega 3 oils and protein. This means it is one of the best foods to lower triglyceride levels and keep hunger down. To get the most out of your salmon meals, you should eat fresh wild salmon at least twice a week. Alternatively, you can consume canned salmon, but it should be at least three ounces per week.
2. Beans
Beans are incredibly high in fiber, which means you digest slower, leaving you feeling fuller for a longer time. The best beans for this are black beans. Just add half a cup into a salad, taco or stir fry. If black beans are not for you, try kidney or cannellini beans instead.
3. Fresh Fruit
Fresh fruit is always good, and science has proven that it also helps lower triglycerides. Melons and apples are particularly good as they contain minerals, vitamins and fibers all essential for feeling full. Take your sugary drinks or refined grains out of your diet and replace them with fresh, home made fruit juice and fresh pieces of fruit on a whole grain cereal for breakfast.
4. Grapes
Grapes are believed to be as good at regulating triglycerides as prescription medication. This is because they contain resveratrol, particularly in the skin of red grapes, but green grapes are also very good. Resveratrol is an antioxidant that helps suppress hunger. Simply snack on a bunch a day for maximum effect.
5. Olive Oil
Olive oil is full of monounsaturated fat, which is the good type of fat. Simply cook your meals in olive oil instead of butter or vegetable oils. You can also sprinkle it over your salads (particularly virgin or even extra virgin olive oil) or other dishes for an extra bit of flavor. It keeps you full and healthy.
6. Spinach
Finally, there is spinach which is a true super-leaf and by far one the best foods to lower triglyceride levels. It is filled of alpha-lipoic acid, which has been shown to reduce levels of triglycerides by as much as 60%. It is very low in calories and very high in fiber, which means it will leave you feeling full while helping you trim some inches off your waistline at the same time. Spinach can be eaten raw, sautéed, added to smoothies and anything else. You can even make a triglyceride beating super salad by having some spinach with beans, apple and grapes, sprinkled with some olive oil.