Triglycerides, a form of fat found in the blood, can lead to heart problems if you have an excess amount of them in your bloodstream. Several factors can contribute to elevated levels including genetics, certain conditions like diabetes and polycystic ovary syndrome, kidney disease and dietary choices. While you might require medications to reduce triglyceride levels, diet forms a cornerstone of managing triglyceride levels as well as other healthy lifestyle changes. As an added benefit, following dietary recommendations for high triglyceride levels with benefit your overall health.
Reduce Intake of Refined Carbohydrates
Consuming carbohydrates, particularly ones that quickly elevate blood sugar levels, serve as the biggest indicator of triglyceride levels in the blood, according to Dr. Andrew Weil, a physician and integrative medicine expert who runs the information website Dr. Weil.com. These foods cause the pancreas to release large amounts of insulin--the hormone that converts carbohydrates into glucose--and helps deliver this sugar into the cells for energy. High insulin levels can contribute to excess production of triglycerides and storage of glucose as fat. You must cut back on carbohydrates that lead to blood sugar spikes such as refined white flour foods, sweetened sodas, fruit drinks and other sugary beverages and sugar-laden cookies, cakes and other sweets.
Watch General Carbohydrate Intake
While the aforementioned carbohydrates prove the most problematic, you must generally watch your intake of all carbohydrates, particularly starchy foods, according to the Palo Alto Medical Foundation. Starchy carbohydrates include breads, pastas, potatoes, corn and peas. If you have high triglyceride levels, aim for low carbohydrate vegetables such as broccoli, cauliflower, spinach, carrots, onions, tomatoes, beets, asparagus, cucumbers and cabbage to name a few. This does not mean to avoid all starchy foods as many provide great health benefits. Aim for healthier versions such as whole grain breads and pastas and eat them in smaller portions.
Reduce Alcohol Intake
Alcohol elevates triglyceride levels. Weil notes that beer might be the worst culprit. If you cannot fully eliminate it, cut back as much as possible. He notes that even small amounts can negatively impact levels. Ask your doctor for guidance on an acceptable amount.
Reduce Saturated and Trans Fat
Cut back on saturated fats and trans fats. Foods rich in saturated fat include full fat dairy, red meat, pork, duck and chicken and turkey with the skin on. You will find trans fats in fried foods, fast food, shortening, margarine, donuts and many commercially-prepared snack foods. Do not buy products that list partially hydrogenated oils among their ingredients.
Increase Intake of Omega-3 Fatty Acids
Just like carbohydrates, not all fats are created equal. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, tuna and trout, walnuts, flax and hemp, positively influence triglyceride levels. In lieu of eating fish, Weil recommends taking 1 to 2g of fish oil daily. However, do not use fish oil supplements if you take blood-thinning medications.
