Triglycerides are a type of fat found in your blood stream, related to your total cholesterol levels. Unlike other kinds of cholesterol, triglycerides do not build up in your arteries. That doesn't mean they're not dangerous. High triglycerides weaken your arteries, block the formation of good cholesterol and lead to pancreatic problems and heart disease. Ideally, your triglyceride level should be less than 150 to 200 mg/dl or less. If it's higher, changing your diet is one of the most effective ways to lower your levels
Step 1
Avoid sweets and simple sugars. According to the University of Massachusetts, foods like candy, soda, cakes, cookies and ice cream quickly raise triglyceride levels. Choose foods with natural sugars, like fruits, when sweet cravings strike.
Step 2
Cut back on starchy foods. Over-consumption of starchy foods contributes to high triglycerides. Starchy goods include pasta, white bread, white rice, potatoes and bananas. Better choices are whole wheat breads and pastas, brown rice and berries.
Step 3
Monitor your fat intake. This doesn't mean removing all the fat from your diet. In fact, researchers at the University of Wisconsin advise getting 25 to 30 percent of your daily calories from good, monounsaturated fats rather than from starchy carbohydrates. Choose canola or olive oil for cooking and avoid saturated fats by eating lean mean, low-fat dairy and baked or broiled foods. Add Omega-3 fatty acids to both lower triglycerides and raise good cholesterol. These good fats are in wild fish or taken as supplements.
Step 4
Avoid alcohol altogether. For some people, according to the University of Massachusetts, even one alcoholic beverage raises triglycerides. This was the same across the board for all drinks. Wine, beer and hard liquors all affect triglycerides in equal ways.
Step 5
Incorporate a few vegetarian meals into your menu each week. Beans are an excellent way to accomplish this. They're a good source of protein and have almost no fat. Replace ground beef for beans in burritos, chili and other dishes. Read vegetarian cookbooks to get recipe ideas or try pre-packaged vegetarian convenience foods. Be careful not to choose vegetarian products high in added sugars and sodium.
