When triglycerides are high, it is important to get going and start to fight them in various ways, one of which is through the diet. One of the foods that should not miss are the vegetables. The vegetables’ composition is ideal to act against these fats. But to get the most out of them, you should know what are the appropriate vegetables to lower triglycerides.
All vegetables generally help lower triglycerides and to a greater or lesser extent all contain both soluble and insoluble fiber. But the plants that have more fiber, will be more able to act against those blood fats. For more fiber than vegetables have been developed tables which are specified in its content and from this to choose which ones can integrate your diet.
On the other hand, if you pay attention to the color of vegetables that is a good way to help lower triglycerides, as plant pigments have antioxidant properties that help to lower blood triglycerides.
In the case of green vegetables (leafy vegetables, broccoli, Brussels sprouts, cucumber, etc.), they have B vitamins, carotenoids and minerals that help protect the heart, improving circulation and preventing the action of radicals free on the artery walls.
On the other hand the yellow and orange vegetables (carrots, yellow peppers, squash, etc.) are also very rich in betacarontenos and flavonoids that increase and improve fat metabolism at the cellular level, generating energy. This results in a reduction of adipose tissue, and consequently a decrease in blood triglycerides.
Red vegetables (such as tomatoes and peppers) are rich in lycopene. It is proven that these substances are highly beneficial to reduce fat in the blood by its antioxidant action.
Finally, the violet or purple vegetables (such as eggplant, purple cabbage, purple corn, purple asparagus, etc.,) contain a high percentage of anthocyanins and phenolic acids. These substances are powerful antioxidants that achieve improved levels of blood triglycerides, through fat burning and cleaning the inside of the arteries.
As you can see, besides the fiber that these vegetables contain no other substances that are beneficial for lowering blood triglycerides. It is therefore essential that these are present in the daily diet.
Do not forget that if for some medical reason you can not eat raw vegetables, the best way to cook without losing its beneficial components is steaming.