We will be closed on Sunday, March 31, in observance of Easter.

(276) 628-3170

Customer Support

238 W. Main Street

Abingdon, VA 24210

M-SA: 8am-8pm

SU: 9am-6pm

Attack Triglycerides

One of the most unappreciated dangers to good health is high levels of triglycerides, which can contribute to hardening of the arteries or thickening of the artery walls, which increases the risk of stroke, heart attack and heart disease.

Triglycerides are a type of lipid that stores most body fat. These lipids circulate in the blood plasma. They are obtained from food you eat or are released from your liver and are used to meet short-term energy needs. 

When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. If you regularly eat more calories than you burn, you may end up with high triglycerides.

High triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke. These include obesity, type 2 diabetes, low levels of thyroid hormones, or the side effects of certain medications.

Foods that may contribute to high triglycerides include refined grains, starchy foods and sugars (including naturally occurring fructose). To combat high triglycerides doctors recommend limiting consumption of these foods, including enriched or bleached white bread, wheat bread, pasta, sugary cereals, instance rice, bagels, pizza, pastries, cookies, cakes, alcohol, and high-calorie foods.

To help reduce triglycerides, some studies suggest that essential fatty acids can be helpful. This type of fat is found in fatty fish, such as salmon, sardines, mackerel, and tuna. These fatty acids are also found in walnuts, flax seeds, canola oil, and foods made with soy. A diet rich in fiber, including most vegetables, can also be helpful.

At Blue Hills Natural Foods Market, a variety of options are available to help you battle high triglycerides. Among several options, we recommend the following:

Niacin: Both regular and extended release nicotinic acid have been shown to reduce triglycerides by up to 40% (at a dose of 1500 mg per day). Niacin has the added benefit of increasing HDL and lowering LDL.

Apple Cider Vinegar: Research suggests it is helpful in lowering blood sugar and triglyceride levels. A few small studies have suggested it may also help with weight loss.

Salmon and other cold water fish (sardines, mackerel, herring, tuna, and halibut): These fish are rich in omega-3 fatty acids, which help lower triglycerides. If you can’t consume cold water fish on a regular basis then a good fish oil supplement is also beneficial. Blue Hills Market recommends Wiley’s Finest Peak EPA 1000mg EPA + DHA Omega-3, which was voted by nutritional experts in 2018 among the top three of 185 fish oil supplements.

Chia seeds: These are high in protein and omega-3s, which help in lowering triglycerides and preventing heart disease. Consumers of chia seeds often add them to salads, mix them into yogurt or add them to other food.