Excess dietary fat is stored as triglycerides in the body. The body also manufactures triglycerides from excess sugars and carbohydrates. High levels of triglycerides clog the blood vessels, leading to coronary artery disease and death. Because diet directly affects triglyceride levels, improving your diet can significantly lower triglyceride levels in your body and improve your health.
Step 1
Limit the amount of trans fat and saturated fat in your diet. Substitute mono and polyunsaturated fats, such as canola and olive oils, when cooking. Read labels carefully when shopping in order to choose products with little or no saturated and trans fat.
Step 2
Eat a variety of whole grains, vegetables and fruits every day. These foods are high in vitamins, minerals and fiber. Increasing your fiber intake can help lower your blood cholesterol levels and reduce your triglycerides. Moreover, adding fiber to your diet will help you feel fuller for longer periods, which will assist in weight control.
Step 3
Choose low-fat dairy products over whole milk and high-fat items. Avoiding dairy products completely is unhealthy, according to the American Heart Association, but it is important to choose low-fat alternatives whenever possible.
Step 4
Limit the amount of carbohydrates in your diet, and avoid eating foods high in sugar. Carbohydrates and sugar are converted to glucose by the body. Unused glucose is then converted to triglycerides.
Step 5
Eat fish high in omega-3 fatty acids--such as mackerel, albacore tuna and salmon--two or more times each week. Omega-3 fatty acids reduce the risk of death from coronary artery disease, according to the AHA. Combining omega-3 fatty acids with vitamin C and a low-carbohydrate diet may be especially beneficial for lowering triglyceride levels.
Step 6
Avoid drinking alcoholic drinks as much as possible. According to the University of Massachusetts Medical School, alcohol consumption raises triglyceride levels, and even tiny amounts of alcohol can elevate triglyceride levels in sensitive people.
Step 7
Reduce your daily caloric intake if you are overweight. Being overweight or obese significantly contributes to high triglyceride levels in the body. The American Heart Association recommends cutting calories from all areas of your diet.
Tips and Warnings
- If you cannot eat fish due to dietary or lifestyle restrictions, the National Institutes of Health recommends taking a daily omega-3 fatty acid supplement.
