This type of diet emphasizes foods such as omega-3 fatty acids from fish, monounsaturated fats from olive oil and nuts, and soluble fiber from beans, vegetables and whole grains. You can take this diet a step further and choose from a variety of other foods that contribute to strong blood vessels.
Palm, coconut oil, and rendered fats such as lard are also fats that will raise triglyceride levels. However, substituting monounsaturated fats like olive oil and walnut oil can lower them. 3. Grapes. Eating candy and other sugary foods fuel triglyceride levels, but eating naturally sweet grapes can lower them. Grapes contain pterostilbene, a compound that acts similarly to ciprofibrate, a commercial product that lowers triglycerides, according to the USDA.
Foods rich in omega-3 fatty acids reduce serum triglyceride levels by decreasing free fatty acid delivery to the liver and decreasing activity of triglyceride-synthesizing enzymes. Eat omega-3 foods, such as wild salmon and mackerel, chia seeds, flaxseeds, grass-fed beef and bison, and free-range eggs.