Triglycerides are a type of fat that circulates in the blood. The body needs some fat and triglycerides to function properly. But if triglyceride levels get too high, the risk for heart disease, heart attack and stroke rises as well. These levels can exist without ever causing symptoms, so it is important to have triglycerides checked often. If a blood test shows triglyceride levels greater than 150 mg/dL, medications, lifestyle changes and certain foods can help bring them down.
Low-Calorie Foods
Obesity is a risk factor for high triglycerides, so if a person is carrying extra weight, the first step in lowering triglycerides is to cut back on calories from all types of foods: carbohydrates, fats and proteins. The diet should be heavy in fruits, vegetables and nonfat or low-fat dairy products.
If it is necessary to lose weight, cut 500 calories per day from the diet to lose one pound per week, and 1,000 calories per day to lose two pounds per week. A physician or registered dietitian can help form a safe and effective food plan.
Healthy Fats
To help lower triglyceride levels, the Mayo Clinic recommends cutting back on saturated fats in meats, egg yolks and whole dairy products and instead focusing on plant sources of fats, such as olive, peanut and canola oils. Cut out the red meat and instead consume fish that is high in in omega-3 fatty acids, such as mackerel and salmon. Eliminate trans fat by avoiding foods containing the ingredient hydrogenated oil, which is found in fried foods, baked products, cookies and crackers.
A general rule is to focus on fats that are liquid at room temperature and avoid those that are solid at room temperature or when refrigerated.
Low-Sugar Foods
Eating foods high in simple sugars contributes to high triglycerides because the body converts the extra sugar into triglycerides, warns the Cleveland Clinic. Try switching to sugar-free drinks, gum and candy and avoid adding sugar to food. Instead look for sugar substitutes. Try fruit to satisfy a sweet tooth.
Read product labels to find the sugar content of foods because sometimes low-fat foods have more sugar in them to improve the taste. Daily sugar intake should be no more than 8 percent of total caloric intake, according to the Cleveland Clinic.
Whole Grains
Whole grains are better than refined grains, which includes products such as white bread, pasta, rice, crackers and foods with the words bleached and/or enriched on the label. Refined grains convert to sugar very quickly in the body, and, as mentioned above, extra sugar is converted to triglycerides.
To lower triglycerides, the Cleveland Clinic suggests eating whole grain oats, barley, corn, rice, bulgur, couscous, millet or wheat. A good rule is to look for foods that contain at least two grams of fiber per serving. Foods with five grams per serving are even better.
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