Triglycerides are just one part of your whole cholesterol profile. These blood fats are not the ones that build up and block your arteries, but they are just as dangerous as the ones that do. High triglycerides lead to heart disease by damaging arteries and blood vessels. They also slow the formation of good cholesterol and if they are too high, can lead to pancreatic problems. Your total triglycerides should be 150 mg/dl or less, according to the American Heart Association. If yours are high, the right diet program can help get them back on track.
Step 1
Avoid foods high in sugar. Triglycerides are profoundly impacted by sweets like desserts and sodas. According to the University of Massachusetts, sugary foods can cause an instant spike in triglycerides in many people. Get your sugar fix by adding fruits into your diet program, and by only enjoying sweets in rare moderation.
Step 2
Reduce the amount of starchy foods in your diet. The same principle that applies to sugars applies to starches. This is perhaps one of the easiest fixes to make. For example, replace white pasta with whole wheat pasts in your Italian dishes. Choose brown rice over white rice and use whole wheat bread in place of white bread. These easy changes will reduce the amount of starchy carbs you consume while also increasing your fiber intake.
Step 3
Switch from saturated to unsaturated fats and try to get 25 to 30 percent of your total calories from these good fats. Good fats include peanut, olive and canola oils. Switch to low-fat dairy products, as foods like cheese are one of the highest contributors of saturated fat in the diet. Never try to remove fat from your diet altogether, as doing so, according to the University of Wisconsin, will force you to get more of your calories from carbohydrates.
Step 4
Pass on alcoholic beverages. Alcohol not only contributes to high triglycerides, but it also increases blood pressure. These two forces act together to increase the rate of artery damage, leading to heart disease. Drinking wine or spirits is no better than drinking beer or other drinks in this case. All alcoholic beverages have a significant impact on triglycerides.
Step 5
Add Omega-3 fatty acids and fiber to your diet program. Omega-3 fatty acids and fiber both increase good cholesterol, decrease bad cholesterol, lower triglycerides and have an overall positive impact on heart disease, according to the experts at the American Heart Association. Try for two to three servings of wild fish for Omega-3 fatty acids or use commercial supplements. Fiber is found in whole grains, vegetables, flax meal and fruits. It is also available in supplement form.
