Avocado
Avocado is a high-fat fruit that brims with monounsaturated fatty acids. The process of replacing saturated fats, trans fats, or carbohydrates in the diet with avocado has been shown to notably lower triglyceride levels. And with lowered triglyceride levels, there is a lowered risk of cardiovascular events.
Additionally, Avocado’s monounsaturated fats excel in lowering blood sugar and mitigating certain risk factors associated with metabolic syndrome, potentially reducing the likelihood of type 2 diabetes and heart disease. This fruit is Versatile in its use in the kitchen; avocados effortlessly enhance various dishes, from salads to wraps, offering an extra dose of healthy fats.
Soy Protein
A review of 46 independent trials shows the efficacy of soy protein in reducing elevated triglyceride levels. This soy protein can be from isolated soy protein or soy isoflavones. The daily intake of at least 25 grams of soy protein demonstrates the most substantial impact on lowering these fats in the bloodstream. [3]
Soybeans, edamame, tofu, and tempeh are excellent sources of isoflavones, compounds linked to diminished triglycerides, improved weight management, and alleviated menopause symptoms. Fermented soy products like natto and tempeh, when substituted for animal protein sources, exhibit a pronounced effect on lowering triglycerides.
So, if you have a family history of cardiovascular disease, apart from seeing your doctor regularly to monitor your blood levels of cholesterol, eating a soy protein-based diet is another sure way to reduce your risks.
