The American Heart Association reports that "triglycerides are the chemical form in which most fat exists in food as well as in the body." Elevated levels of triglycerides are a risk factor for coronary artery disease and heart attacks. A normal triglyceride level is less than 150 mg/dl. The Cleveland Clinic claims that lowering your intake of sugar, saturated fat and trans fat will help lower your triglycerides. You can find out what your triglyceride level is with a simple lipid profile or blood test.
Fish
The American Heart Association recommends substituting fish for red meat to help lower triglycerides. Fish is high in healthful fats and omega-3 fatty acids. The Cleveland Clinic reports that omega-3 fatty acids can lower your triglyceride level. Mackerel, salmon, sardines, tuna, tilapia and herring are abundant sources of omega-3 fatty acids. The Cleveland Clinic further suggests that you ask your doctor to a recommend a fish oil supplement as well.
Foods with Monounsatured Fats
The University of Wisconsin Health Services suggests including more monounsaturated healthful fats in your diet to help lower triglycerides. They report that only 25 to 30 percent of your calories should come from fat; if you consume less fat and more complex carbohydrates, you will also lower your triglyceride level. Olive oil, canola oil, nuts and avocados are all rich in monounsaturated fats and should be a staple in your diet according to the University of Wisconsin Health Services. They remind you to check your nutrition labels when selecting reduced-fat or fat-free products because they will sometimes have more sugar than the regular kinds.
High-Fiber Foods
Healthcastle.com recommended eating foods that are high in fiber to lower your triglycerides. High-fiber foods are foods that have more than 5g of fiber per serving according to Healthcastle.com. Oatmeal is a high-fiber food that is devoid of sugar. Whole grains such as barley and brown rice are also good choices. Most green vegetables, especially broccoli and spinach, are good sources of fiber. If you can't find a high-fiber food that you like, fiber supplements are inexpensive and convenient. Please consult your doctor before taking any dietary supplements.
