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#3: Increase your dietary fiber
Dietary fiber helps lower your triglyceride levels in three ways:
By decreasing bile salt absorption in the small intestine, which results in the liver using available cholesterol to create bile acids and as a consequence lowers LDL.
Viscous dietary fibers (such as asparagus, Brussels sprouts and legumes) slow the rate at which sugar/ glucose is absorbed. This reduces insulin concentrations, which subsequently decreases the liver’s synthesis of cholesterol.
Dietary fiber fermentation in the large intestine leads to the production of short-chain fatty acids, which reduces the liver’s synthesis of cholesterol.
Fiber is found in a wide variety of plant foods and you need both soluble and insoluble to gain all the benefits.
Soluble fiber sources include psyllium husks, artichoke, asparagus, winter squash, Brussels sprouts, broccoli, onion, carrots, beans, legumes, blueberries, and nuts.
Insoluble fiber sources include spinach, Brussels sprouts, broccoli, winter squash, bran, and flaxseeds, among other fruits and veggies.
Your fiber intake should be at least 25 to 35 grams per day.