Triglycerides are a form of fat found in food and the body. While normal amounts of triglycerides support the body's energy needs, excessive levels are linked with high blood pressure, high cholesterol and heart disease. If your triglycerides exceed 150 mg/dL, the American Heart Association suggests healthy weight management, a heart-healthy diet and regular physical activity. Regular consumption of vegetables, fruits, fatty fish and whole grains, can help improve your triglyceride levels and overall health.
Vegetables and Fruits
Vegetables and fruits provide a broad range of vital nutrients, including vitamins, minerals, antioxidants and dietary fiber. According to the Centers for Disease Control and Prevention, people who consume diets rich in vegetables and fruits tend to exhibit lower cholesterol and triglyceride levels, healthier body weight and reduced risk for chronic diseases compared to people who do not. Consume a variety of fresh, colorful vegetables and fruits regularly to reap broadest nutritional benefits. Vegetables and fruits particularly high in fiber and antioxidants include leafy green vegetables, sweet potatoes, squash, legumes, artichokes, asparagus, broccoli, avocado, tomatoes, citrus fruits, berries, apples, pears, bananas, cantaloupe and papaya. If you carry excess body weight, increase the amounts of fruits and vegetables you consume at meals and snacks and reduce portion sizes of starches, fats and protein for heightened benefits.
Fatty Fish
Fatty fish, such as wild salmon, albacore tuna, herring, sardines, mackerel, halibut and lake trout, provide omega-3 fatty acids---healthy fats known to reduce bodily inflammation and improve heart health. Since the body does not manufacture omega-3 fats, you must obtain them from food. The American Heart Association recommends substituting fatty fish for high-fat red meats, poultry skin and other sources of saturated fats for optimum cardiovascular benefits. If you do not consume fish regularly, incorporate ground flaxseed, flaxseed oil, walnuts, walnut oil and canola into your diet for similar benefits.
Whole Grains
Whole grains are grains that, unlike refined grains, contain all nutrient-rich parts of the grain plant. According to the Harvard School of Public Health, whole grains are linked with improved digestive and heart health and reduced risk for type 2 diabetes, certain forms of cancer. A diet rich in whole grains may also help you live not only healthier, but longer. To reap optimum benefits from whole grains, replace processed carbohydrates, such as enriched breads, cereals, pasta and baked goods with whole grain equivalents. Consume a variety of whole grains, such as bulgur, barley, wild rice, long-grain brown rice, old-fashioned oats, spelt, popcorn and quinoa regularly.
