Good Diet to Lower Triglycerides

Overview

Triglycerides are a type of fat that joins with cholesterol to form plasma lipids in the body. They are also used by the muscles, heart and body for energy, and they get stored in fat cells. When your levels of triglycerides become elevated, you can develop hardened arteries, which can increase your risk of having a stroke or heart attack. Changing your diet can help lower triglycerides.

Step 1

Curb the simple carbs. Carbohydrates, which the body uses for energy, come in complex and simple forms. Complex carbs are low on the glycemic index and simple carbs are high. The glycemic index is a table that tells you how fast or slow a carbohydrate spikes your insulin levels. When your insulin levels spike, triglycerides also are elevated. To lower your triglyceride level, avoid simple carbohydrates. These can be found in white-flour products like bread and bagels and foods that are high in sugar like soda and candy.

Step 2

Reduce your fat intake. High amounts of saturated fat in your diet can increase your triglyceride and cholesterol levels. Avoid deep-fried foods, whole-fat dairy products, foods cooked in butter and processed meats. Use lean cuts of meat and low-fat dairy products instead. Use fats such as canola oil and olive oil, which are more healthful, to prepare food.

Step 3

Eat smaller portions. If you eat large amounts of calories, your body will not use all of them for energy and they can cause your triglycerides to rise. Restricting calories can help lower your levels and also promote weight loss. If you cut back by 500 calories a day, you can lose a pound a week.

Step 4

Restrict alcohol intake. Excessive alcohol consumption can damage the liver. When consumed in moderate amounts, alcohol is normally safe, unless you have high triglycerides. According to the Mayo Clinic, alcohol is high in calories and sugar, and even small amounts can elevate triglyceride levels.

Step 5

Avoid trans fats. Trans fats are unhealthy fats found in commercial baked goods and packaged foods. They can increase triglyceride levels. According to the Mayo Clinic, foods that have 0.5 g of trans fats per serving can be labeled as "trans fat free," but eating large amounts of these foods can add up quickly. Packaged foods that might contain trans fats include crackers, cookies, snack cakes, muffins and doughnuts. Check food labels for ingredients and avoid foods that have partially or fully hydrogenated oils, as these are indicators of trans fats.