How To Reduce Triglycerides With 6 Amazing Breakfast Meals

To lower your triglyceride levels, eat oatmeal for breakfast. The soluble and insoluble fiber in oats supports cardiovascular health. Try it!
How To Reduce Triglycerides With 6 Amazing Breakfast Meals

You hear a lot about how bad cholesterol is for your health, but what about triglycerides? It is just as important to reduce triglycerides.

They are actually even more dangerous. Triglycerides are a type of fat that is associated with what you eat and can significantly increase your risk of heart attack.

You need to be extremely careful with your diet and the amount of lipids that you ingest.

This will keep excess fat from being produced in your blood, which can lead to the dangerous atherosclerosis, which severely inhibits proper blood flow.

We must also once again remind you of the importance of getting periodic medical check-ups.

High triglycerides do not have obvious symptoms. It is an invisible condition that leaves no trace but erodes your health little by little without you even noticing it.

We suggest you take better care of yourself, starting with the most important meal of the day: breakfast.

The suggestions we will get into below will not only lower and regulate your triglyceride levels. They will also support your heart, help you take care of your weight and give you energy for a good new day.

1. A slice of rye bread can reduce triglycerides

To regulate and reduce triglycerides, you need fiber and a little bit of healthy fat. You can get this, for example, from rye bread and very small amounts of extra virgin olive oil.

Omega 3 in olive oil helps remove this excessively harmful fat from your blood that tends to harden your arteries or overload your liver.

It is therefore a very good idea to add olive oil to your breakfast.

Keep in mind, though, that the best bread to add this teaspoon of olive oil to is whole grains.

2. How berries can help you reduce triglycerides

Groent stads in a bowl of fruit

One mistake that people often make when trying to lower their cholesterol and triglycerides is by trying to get more fruit in – no matter what kind.

Take this assumption with a pinch of salt. The fruit sugar found naturally in fruit can actually increase the triglycerides.

Therefore , do not just try to eat a lot of fruit during the day. Choose your fruits correctly, combine them well and do not eat too much of it.

Dried fruits, such as raisins and dates, are not recommended. But strawberries, blueberries, cherries and raspberries are wonderful for reducing triglycerides.

They have a low fruit sugar and have a very high vitamin C content. They go well with bananas, which are another ideal fruit for this condition.

3. A spectacular breakfast smoothie against triglycerides

We suggest making this wonderful drink three times a week. You are welcome to enjoy a good cup of coffee the other days of the week.

However, try not to add whole milk or other fats that make a healthy cup of coffee the worst enemy of your cardiovascular system.

Read below to find out how to do it.


  • Fresh spinach (30 g)
  • 1 apple
  • 5 tablespoons lemon juice (50 ml)
  • 1 tablespoon oats (10 g)
  • Water (200 ml)


  • First of all, wash the spinach and apple well. Use the apple with or without the peel as you prefer. Cut the apple into four parts and remove the core.
  • Add the apple pieces, spinach, lemon juice, oats and cup of water to a blender.
  • Blend until you get a consistent mass.

4. Say yes to oatmeal


Oatmeal is recommended for almost any diet. The grain king over them all is your heart’s best friend: It helps you regulate your cholesterol and triglyceride levels, lose weight and get an energy boost.

What is their secret? Their soluble and insoluble fibers.

Beta-glucan and mucilage in oatmeal  optimize the metabolism of cholesterol and triglycerides. It’s really amazing.

5. Avocado and watermelon are perfect for reducing triglycerides

Healthy meal

Watermelon contains a little fruit sugar and a wealth of vitamins, minerals and water. Combined with half an avocado, you really get many benefits.

Meanwhile, avocados are rich in omega 3 and 6 fatty acids.

The best way to get these nutrients is to combine a little less than half of an avocado with a serving of watermelon. You will provide your body with  fiber, potassium, magnesium, vitamin C and more!

Variety and moderation are always the most important thing!

6. Try apples and walnuts

Finally, another great combination is an unpeeled green apple cut into pieces with some walnuts.

It is simple, tasty, filling and good for your cardiovascular health.

The unpeeled apple is high in antioxidants, pectin and fiber. All of these are great for 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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