Triglycerides are a form of fat, similar in composition to cholesterol. A diagnosis of high triglycerides carries a series of health risks, including heart disease, high blood pressure and stroke. The good news: You can lower your triglycerides just by changing the way you eat--and possibly without the need for drugs.
Step 1
Switch to lean proteins, such as fish, chicken and turkey. If possible, give up red meats completely. Otherwise, choose lean cuts of meat and reduce your consumption to no more than once a week. Egg yolks should also be limited; you can choose to use only the egg whites.
Step 2
Add vegetarian meals to your diet. Even if it's only twice a week, you'll still be eating a lot less meat as a result. Good sources for vegetarian protein are beans, legumes, nuts and seeds. There are also numerous soy-based products, sold at health food stores, that imitate the flavor and consistency of meat and which are also high in protein.
Step 3
Eat more fiber. Fiber helps clear both cholesterol and triglycerides from your body. Oatmeal or bran, peas and dark green vegetables are all high sources of protein and fiber, or you can add a fiber supplement to your diet.
Step 4
Lower your carbohydrate intake, as triglycerides form when glucose is turned into fat. Consume whole grains and dark flours and avoid highly processed carbohydrates, such as pastries, white breads and sugary treats.
Step 5
Add more monounsaturated and polyunsaturated fats to your diet. These are basically forms of vegetable fat present in items such as olive oil, avocados and nuts. Fish and omega-3 fatty acids can also lower triglycerides and LDL (bad) cholesterol while increasing HDL (good) cholesterol. Good sources of this are salmon, sardines and flounder.
Step 6
Limit your consumption of alcohol, which also can lead to high triglycerides. If your levels of triglycerides are especially high, you may need to give up alcohol entirely. Alcohol also might slow down metabolism, leading to triglycerides not being processed (and discarded) fast enough. Drinks that contain sugars are particularly damaging.
Tips and Warnings
- Losing weight, especially through an active lifestyle, is an excellent way to lower triglycerides without the need for drugs. Talk to your doctor about what your ideal body weight should be, considering your age and height, and then work on a specific weight loss plan to get you there.
