6 Amazing Keys to Lowering High Triglycerides at Breakfast

06 November, 2018
If you want to reduce your triglyceride levels, have oatmeal for breakfast. The soluble and insoluble fiber in oats supports cardiovascular health. Try it!

You hear a lot about how bad cholesterol is for your health, but what about triglycerides? They’re actually more dangerous. So if your count is more than you’d like, lowering high triglycerides should be a priority for you.

Triglycerides are a type of fat that’s linked to your diet. It can markedly increase your risk of heart attack. Lowering high triglycerides should therefore be on everybody’s radar.

You should be extremely careful with your diet. Be especially wary of the quantity of unhealthy substances you take in, like lipids.

This will prevent excess fat from being produced in your blood. Too much fat can lead to arteriosclerosis, which dangerously impedes proper blood flow.

We should also remind you once again of the importance of getting periodic medical check-ups. A doctor will be able to identify these types of excesses so you can get on the path to lowering high triglycerides.

If you have a high triglyceride count, you probably won’t experience any obvious symptoms. It’s an invisible condition that doesn’t leave a trace. Even though you might not notice its presence, it does eat away at your health little by little.

We suggest taking care of yourself from the top so you can avoid having to go through lowering high triglycerides in the first place. Let’s start with the most important meal of the day: breakfast.

The suggestions we’ll offer below won’t just help in controlling and lowering high triglycerides for you. They’ll also support your heart, help you keep your weight low, and give you energy so you can have a great new day.

1. A slice of rye bread with extra virgin olive oil

Not all fats are bad. You’re going to need healthy fat to stay healthy, such as that which comes from foods like extra virgin olive oil.

The omega-3 fats in olive oil will help remove excessive harmful fat from your blood. This harmful fat is the one that actually tends to harden your arteries and overload your liver.

It’s a good step, then, to add olive oil to your breakfast.

Also remember that whole grain bread is going to go great with that teaspoon of olive oil. Refined bread comes with its own issues

Learn about 5 Simple Steps to Effectively Lose Weight at Breakfast and Dinner

2. Berries can help with lowering high triglycerides

Oatmeal for lowering high triglycerides

One mistake that people often make when they’re trying to lower their cholesterol or triglycerides is to just eat any fruit or vegetable.

Take this assumption that all fruits and vegetables are equally good for you with a grain of salt. The fructose that fruit contains naturally can actually increase triglycerides.

Therefore, don’t just try to get in as much fruit as possible. Pick your fruits right, combine them well, and don’t have too many of them.

Experts recommend you avoid dried fruit, like raisins and dates. However, strawberries, blueberries, cherries, and raspberries are wonderful for reducing triglycerides.

They’re low in fructose and very high in Vitamin C. They go great with bananas, another fruit that really helps you out with this.

3. A spectacular morning smoothie for lowering high triglycerides

We suggest having this super beverage three times a week for breakfast. Feel free to enjoy a nice cup of coffee the other days of the week.

However, try to not add whole milk or other fats that turn a healthy cup of coffee into your cardiovascular system’s worst enemy.

Read below to find out how to make it.


  • 1 cup of fresh spinach (30 g)
  • 1 apple
  • 5 tablespoons of lemon juice (50 ml)
  • 1 tablespoon of oats (10 g)
  • 1 cup of water (200 ml)


  • First of all, wash the spinach and apple well. You can use the apple with the skin or without, as you prefer. Quarter and core it.
  • Put the apple pieces, spinach, lemon juice, oats, and the cup of water into a blender.
  • Blend until smooth.

4. Say yes to oatmeal

Berries for lowering high triglycerides

Oats are recommended for almost any kind of diet. The king of grains is your heart’s best friend and great for many reasons. It helps you regulate your cholesterol and triglyceride levels, lose weight, and gives you an energy boost.

What’s their secret? Their soluble and insoluble fiber.

The beta-glucan and mucilage in oats optimize the metabolism of cholesterol and triglycerides. It’s truly amazing.

5. The combination of avocado and watermelon

Watermelon and avocado for lowering high triglycerides

Watermelon contains little fructose but a multitude of vitamins, minerals, and water. Combined with half an avocado, you get so many benefits.

That’s because avocados are rich in omega 3 and 6 fatty acids.

The best way to consume all these nutrients is to combine a little less than half an avocado with a serving of watermelon. You’ll be treating your body to fiber, potassium, magnesium, Vitamin C, and more!

Variety and moderation is always the key.

6. Apples and walnuts

Lastly, another awesome combination is an unpeeled green apple cut into pieces with some walnuts.

It’s simple, tasty, filling, and great for your cardiovascular health.

The unpeeled apple is high in antioxidants, pectin, and fiber. All of these are amazing at fighting elevated triglycerides.

As for the walnuts, they are rich in monounsaturated fats, anti-inflammatory, and contain vitamin E, folic acid, magnesium, and more.

Try it! Make yourself a bowl of a few walnuts and an organic apple and start taking care of yourself today.

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  • Ben Slama, F., Jebali, N., Chemli, R., Ben Rayana, C., Achour, A., Najar, M. F., … Belhadj, O. (2011). Dietary fiber in the diets of urban Tunisian women: Association of fiber intake with BMI, waist circumference and blood chemistry: Preliminary study. Clinics and Research in Hepatology and Gastroenterology. https://doi.org/10.1016/j.clinre.2011.04.005
  • Ooi, E. M. M., Watts, G. F., Ng, T. W. K., & Barrett, P. H. R. (2015). Effect of dietary fatty acids on human lipoprotein metabolism: A comprehensive update. Nutrients. https://doi.org/10.3390/nu7064416
  • Del Gobbo, L. C., Falk, M. C., Feldman, R., Lewis, K., & Mozaffarian, D. (2015). Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: Systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. American Journal of Clinical Nutrition. https://doi.org/10.3945/ajcn.115.110965