Triglyceride levels higher than 150 to 200 mg/dl are considered unhealthy. If you've discovered your levels are high, you'll be glad to know that one of the best methods for lowering triglycerides is right in your kitchen. According to the American Heart Association, the foods you eat are one of the biggest contributors to lowering bad cholesterol and raising good. Cooking to lower triglycerides requires a few simple modifications to your regular way of eating.
Step 1
Replace starchy foods with heart-healthy alternatives. Simple starches like pasta, white bread and potatoes contribute to high triglycerides. Swap regular white pastas and breads for 100 percent whole wheat varieties. Choose brown rice instead of white rice. Replace your potatoes with green vegetables. Eat other starchy foods only occasionally, and in moderation.
Step 2
Control your sweet tooth. Simple sugars, just like simple starches, contribute to high triglycerides. Try using fruits to satisfy your sweet cravings. Experiment with low-sugar desserts in moderation. While the occasional sweet treat is fine, the fewer sweets in your diet, the better.
Step 3
Give up your cocktails. Unfortunately, alcohol consumption is directly related to triglyceride levels. According to the University of Massachusetts Medical Center, it doesn't matter what kind of alcohol you prefer. Beer, wine and other spirits are all equal culprits when it comes to triglycerides. It's best to avoid drinking altogether.
Step 4
Change the types of oils you cook with. Switch from vegetable oil, butter or lard to olive, canola or peanut oil. These oils are monounsaturated, meaning they're heart healthy. According to the University of Wisconsin, when good fats make up 25 to 30 percent of your daily caloric intake, you're less likely to get your calories from starchy foods and sweets.
Step 5
Find out what kinds of fat you're eating and switch to lower saturated fat options. For example, choose leaner cuts of meat or even include vegetarian meals in your menu. Swap out regular cheese and dairy for their low-fat counterparts. Many of the high-fat foods you eat have lower fat versions. Make adjustments everywhere you can.
