Are there fruits that lower triglycerides?

Triglycerides diet

People with high triglycerides realise fast that a combination of a healthy diet and adequate physical activity is the key to their problems. [1][2] An ideal diet to lower triglycerides omits saturated & trans fats and alcohol, while including foods with good fats and complex carbohydrates. [1][2]

Foods that lower triglycerides include many vegetables and fruits. However, since those with high triglycerides should keep their consumption of sugars to a minimum, certain fruits should be eaten less often or in moderation (eg watermelon, melon, bananas). [1][2]

Fruits that help lower triglycerides include:

Berries

Berries (blueberries, blackberries, raspberries, strawberries) are fruits rich in vitamins, minerals and antioxidants. They don’t contain many calories and are low in simple sugars, but high in fiber. [3]

Several studies have linked regular consumption of berries – especially blueberries – to a reduction in triglyceride levels in people with previously elevated levels, as well as to the protection of overall health. [3]

Avocados

Avocado has become increasingly well-known in recent years for its nutritional value. For this reason, it is part of the menu of various restaurants and cafes, as they can be added to toast, salads, smoothies, etc.

They are rich in good fats and fiber, helping to maintain healthy triglyceride levels. Specifically, people who frequently consume avocados and avoid bad fats have significantly better blood lipid levels. [4]

Kiwis

Kiwis are a source of vitamins & antioxidants and have been studied, among other things, for the benefit they provide in reducing triglycerides.

Their weekly consumption is associated with maintaining a healthy lipid profile, while daily consumption of 1-3 kiwis appears to help reduce blood triglycerides. [5][6]

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