Triglycerides are fats in the blood derived from food. High triglyceride levels increase the risk of heart disease, according to the Cleveland Clinic. If you have this problem, you may be able to decrease your triglyceride levels by changing your diet and incorporating some other lifestyle tips into your routine.
Effects
Most dietary fats are triglycerides, including butter and vegetable oils, explains the Cleveland Clinic. In addition, the body converts excess calories, alcohol and sugar into triglycerides and stores them in fat cells. High triglycerides increase the risk of pancreatitis or inflammation of the pancreas and can increase the risk of heart disease and contribute to accumulation of plaque in arteries even if cholesterol levels are normal. Both triglycerides and cholesterol are classified as lipids, but cholesterol is a waxy material rather than a fat and much of it is produced by the liver. The liver uses triglycerides to make cholesterol, so the more fats you eat, the more cholesterol your body generates, according to Henry Ford Health System.
Features
Normal triglyceride blood levels are under 150 mg/dl, while very high levels are 500 mg/dl or higher. People with very high levels usually need medication to resolve the problem, but otherwise the first line of treatment is a change in diet, along with weight reduction if the person is overweight, according to the Cleveland Clinic. A triglyceride reduction diet should include grains, beans, vegetables, fruits and low-fat animal products, while limiting sugar and alcohol.
Foods to Include
Enjoy fresh whole fruit instead of fruit juice and fruit-flavored snacks, advises the Cleveland Clinic. Eat up to 1/4 cup of dried fruits per day if you like and select canned fruit packed in its own juice. Limit starchy vegetables such as sweet potatoes, beans and corn to about 1/2 cup per serving and choose a small baked potato of about 3 oz. Breads and snack foods should contain whole grains as the main ingredient. Have whole wheat pasta, brown rice, barley, bulgur or millet. Eat breakfast cereals with 5 g of fiber per serving. In addition, omega-3 fatty acids in fish can lower triglycerides. Eat two or more servings each week of oily fish such as mackerel, salmon, sardines or tuna.
Foods to Avoid
Restrict daily sugar consumption to 8 percent or less of total calories per day, advises the Cleveland Clinic. Avoid soft drinks, fruit-flavored drinks and powdered drinks containing sugar, as well as candy, cookies, pastries and frozen desserts. Refined breads and cereals, as well as white rice and pasta, rapidly convert to sugar in the body. Men should drink only two alcoholic beverages at most per day and women just one. In addition, daily fat intake on a triglyceride reduction diet should be 30 to 35 percent of total calories, with only 7 percent saturated fat. Choose unsaturated fats such as olive oil and avoid foods containing trans fats. Keep in mind that desserts labeled as fat-free often contain more sugar.
Lifestyle
Lifestyle changes also are part of a triglyceride reduction diet. Eat smaller portions of food if you need to lose weight, advises the Cleveland Clinic. Avoid eating large meals, do not skip meals and avoid snacking late at night. Increasing physical activity also can significantly reduce triglycerides, according to Henry Ford Health System.
