A healthy diet low in sugar and fat can help lower triglycerides. Triglycerides are a type of lipid, or fat, found in blood and plasma. Although triglycerides naturally occur in humans, a high level of triglycerides is associated with an increased risk for developing heart disease. Elevated triglyceride levels are also associated with diabetes and high cholesterol rates. In the United States, the National Cholesterol Education Program issues guidelines for levels of triglycerides in the body. To qualify as normal, a person's level of triglycerides must be less than 150 mg per deciliter.
High Sugar Foods
Eating foods with high contents of simple sugars can cause high levels of triglycerides in the body. Simple sugars are metabolized quickly in the body, with little digestion. They raise glucose levels in the blood. Foods high in simple sugars typically contain ingredients such as corn syrup, high-fructose corn syrup, fructose or sucrose. Soda is also high in sugar and should be avoided.
High Fat Foods
Avoid foods high in saturated and trans fats to help lower triglycerides. According to the Cleveland Clinic, total fat intake should be no more than 35 percent of a person's total daily caloric intake. Fatty cuts of meat, shortening, butter, lard, cream, cheese, pastries and cakes should all be avoided or limited to help lower triglycerides. Be aware that fat-free foods should also be limited. Fat-free foods typically increase the levels of sugar to compensate for flavor.
Refined Grains
Refined grains are foods made from processing natural grains. Limiting the number of refined grains eaten daily helps limit triglyceride levels. Choose whole grain bread instead of white brain, brown rice instead of white rice and whole wheat or multi-grain pasta instead of regular pasta. For cooking, use whole wheat or barley flour instead of bleached white flour. Most boxed cereals can be replaced with oatmeal, granola and other whole grain cereals.
