Many of the foods that can reduce blood sugar can also help reduce triglycerides. Excessive amounts of sugar can raise triglycerides as well as blood sugar levels. Foods that contain naturally occurring sugars like those found in potatoes, beans, corn and peas should be consumed in smaller portions of approximately 4 oz. Foods such as cereals, pasta, rice and breads convert into sugar in the body, which raises blood sugar and triglyceride levels.
Avocados are high in monounsaturated fats as well as being high in soluble fiber. Soluble fiber helps lower bad cholesterol (LDL) and triglycerides. Avocados contain vitamins B1, B2, B3, niacin, folic acid, iron, and potassium as well as vitamins A, C, and E. Because of the nutritional value of avocados, they can reverse insulin resistance and raise insulin sensitivity. Eating small slices of avocado throughout the day will balance blood sugar levels.
This tasty spice contains magnesium and is high in fiber. Cinnamon contains polyphenols, making it possible to mimic the effect of insulin and significantly lower blood sugar. One-half tsp. of cinnamon daily can lower blood sugar levels by as much as 20 percent. Cinnamon is so effective in lowering blood sugar that consuming very high levels can cause hypoglycemia (low blood sugar). A study to identify the chemical structure of cinnamon’s polyphenols, conducted by Dr. Stephanie Mae Lampke from the University of California at Santa Barbara, found that cinnamon not only improved the function of insulin but also functioned as an antioxidant.
Flaxseed possesses a number of benefits, it is rich in Omega-3 fatty acids and is low in carbohydrates. Flaxseed is high-fiber and low fat content, which helps lower blood sugar as well as cholesterol and is a strong anti-inflammatory. Flaxseed can lower total cholesterol and helps lower triglycerides and blood pressure as well as preventing blood platelets from sticking together and forming plaque in the arteries, reducing the risk of heart attack.
Onions have a myriad of benefits for a variety of ailments including asthma, they are a natural anti-inflammatory, and they can help lower high blood pressure and cholesterol as well as destroying worms and parasites. Eating onions, whether cooked or raw, can help lower blood sugar and can even act as a diuretic. Specifically, the high sulfur content in onions can produce a significant lowering in the levels of blood sugar and can raise the level of good cholesterol (HDL).
Labeled a “super food,” sweet potatoes, like onions, are helpful in lowering cholesterol as well as regulating insulin and stabilizing blood sugar. It is a vegetable that is slowly digested, which prevents blood sugar from spiking. They are naturally rich in antioxidants and have even been linked with providing relief from arthritis. Sweet potatoes are high in beta carotene and vitamin A.
Additional Steps to Lower Triglycerides
Adding oily fish that contain Omega-3 fatty acids like those found in salmon, tuna, and mackerel can help lower triglyceride levels. In addition, meals should be small and frequent and late-night snacks should be eliminated. Increased physical activity should be included in any process to lower triglycerides.