If you have not eaten well over the past few years, or if your genetics have finally caught up with you, you could find yourself in a position where lowering your triglycerides is a top priority in your life. Getting your triglycerides under 150 mg/dl is important, not only for the health of your heart and circulatory system, but also for your pancreas. Luckily, according to the American Heart Association, diet is one of the most effective ways to control triglycerides.
Step 1
Stop drinking. Alcohol is a major contributor to high triglycerides. According to the University of Massachusetts Medical School, the kind of alcoholic beverages you drink doesn't matter. They all negatively impact triglyceride levels. This includes wine, beer and other spirits.
Step 2
Change the way you think about fat. Fat can actually be your ally. According to the University of Wisconsin, you need to get 25 to 30 percent of your diet's total calories from good fats. Good fats include canola oil, olive oil and peanut oil. Doing so makes you less likely to get your daily calories from starches and sugars, which negatively impact triglycerides.
Step 3
Control your saturated fat intake. Saturated fat is the kind that builds up in your arteries. It is found in butter, lard, full-fat cheeses and oils. Dairy is often the first place people can look to when trying to reduce saturated fat. Many dairy products, like cheese, yougurt, milk and sour cream have a low-fat version.
Step 4
Eat more fiber. According to the University of Massachusetts Medical Center, fiber not only helps remove cholesterol from the blood, but it also minimizes the impact of starches on your blood stream. These starches cause triglyceride levels to rise at a fast rate. Adding more fiber can be as easy as choosing whole grain products and eating more fruits and vegetables.
Step 5
Control your starches. White flour and white sugar are enemies of triglycerides. This is one of the most profound changes you can make to your diet. Instead of eating white bread, eat 100 percent whole wheat bread. Instead of cooking with white rice, opt for brown. Manufacturers have even developed whole grain pastas. Trade in sugars like soda, cookies, cakes and candies for fruits. Eat dessert only in moderation and in small portions.
