The Best Herbs & Foods to Lower Triglycerides

Triglycerides are a type of fat manufactured by the body from unused calories. They are also released from stored fat reserves and attach to lipoproteins produced by the liver to transport cholesterol into the bloodstream. According to the American Heart Association, high levels of triglycerides increase the risk of cardiovascular disease. If you’re concerned about your heart health, there are certain herbs and foods that may help to lower triglycerides naturally.

Green Tea

• Green tea contains flavonoid compounds collectively known as catechins. Of particular interest to researchers are epigallocatechin gallate (EGCG), theraflavin and thearubigin. According to William Davis, M.D., medical director of Milwaukee Heart Scan, the catechins found in green tea can lower triglycerides up to 20 percent. However, because the therapeutic dose of catechins represents the consumption of 6 to 12 cups of green tea per day, you might want to consider taking green tea supplements instead.

Guggul

• Guggul, which is obtained from the commiphora mukul tree native to northern India, has a long history of use in Ayurvedic medicine as one of the best herbs to lower triglycerides and total cholesterol levels. Researchers suspect that the cholesterol-reducing effect may be due to the compounds guggulsterone and guggulipid and their ability to suppress hormone receptors that become stimulated by increased bile secretion. This action was noted in a review published by the College of Pharmacy at the University of Rhode Island, which described guggulsterone specifically as an antagonist to farnesoid x receptor (FXR).

Dine on Phosphatidylcholine

• Phosphatidylcholine, more commonly referred to as lecithin, occurs naturally in corn, soy and egg yolks. According to Dr. Davis, supplementing with 2,700 to 3,000 mg per day can lower triglycerides by 10 to 30 percent.

Increase Whole Grains

• In contrast to foods that contain high levels of white flour, refined sugar and other processed carbohydrates, foods made from whole grains are better choices to help to lower triglycerides. The Cleveland Clinic Miller Family Heart & Vascular Institute recommends selecting breads and cereals that list a whole grain as the first ingredient, such as wheat, barley, oats, corn or rice. The institute also recommends choosing whole-wheat pasta and brown rice over their refined counterparts.

Omega-3 Rich Foods

• The Cleveland Clinic Miller Family Heart & Vascular Institute further recommends eating foods that contain high levels of omega-3 fatty acids to lower triglycerides. This nutrient is found in high concentration in fatty fish, including tuna, tilapia, salmon and sardines. However, if eating fish doesn’t appeal to you, other natural sources include walnuts, soy and flaxseed. In addition, omega-3 is available in supplement form.