In your body and in your food, most fats exist in the chemical form of triglycerides. Along with high-density lipoproteins (HDL) and low-density lipoproteins (LDL), triglycerides are included in your total blood or serum lipid panel. Your triglycerides can become high because of the foods you eat and the way your body works. If your triglycerides are high, your risk of having heart disease or a stroke are two to three times higher than the general population. Lower your triglycerides by making better dietary choices, and by improving your overall health.
Step 1
Choose low glycemic index carbohydrate foods, including vegetables, fruits and whole grains. The glycemic index measures how a food affects your blood sugar levels. The higher the glycemic index number, the higher that food will raise your blood sugar. When your blood sugar is elevated, your body burns the energy it needs, but stores the rest as fat. Your body's fat stores release triglycerides into your body. Maintaining a healthy weight will help keep your triglyceride levels low.
Step 2
Avoid starchy foods such as potatoes and corn, and products made with white flour. Choose products made with 100 percent whole grain.
Step 3
Avoid sugar, including soda and candy. Read labels to avoid hidden sugars and starches; reduced-fat, processed foods frequently have added sugar or starch or both.
Step 4
Eat foods high in fiber, such as whole grains, vegetables and fruits. Choose whole fruits and vegetables, not juices, even if they are unsweetened.
Step 5
Eat healthy unsaturated fats such as olive oil, which should make up about 20 to 30 percent of your daily caloric intake. Minimize saturated fat and avoid trans fats. Avoid fried foods, high-fat dairy, fatty meats and rich desserts. Choose fat-free or reduced-fat dairy products.
Step 6
Choose lean foods that are high in protein. Have protein with every meal or snack. Include fatty fish in your diet about three times each week for its heart-healthy oil.
Step 7
Watch your total calorie intake. Maintain a healthy weight, losing weight, if needed. Eat smaller meals more frequently throughout the day, rather than fewer large meals. This can help you have more energy throughout the day, while reducing triglyceride levels.
Step 8
Consider your overall health. Include about 30 minutes of moderate exercise every day. Stop smoking and limit your alcohol consumption.
Step 9
Ask your doctor about fish oil or other nutritional supplements. Do not take any supplements or make changes to your medications without talking to your doctor.
Things You'll Need
- Glycemic index food lists
