Triglycerides, according to MayoClinic.com, are fat cells created by the body from calories it doesn't immediately need for fuel. People who consistently have more calories than they need tend to have high levels of triglycerides in their blood, which can increase the risk for cardiovascular disease. High triglycerides also can be associated with diabetes and sensitivity to simple carbohydrate foods that are easily converted into sugar by the body. You can make changes in your diet to lower your triglyceride levels.
Step 1
Remove from your diet any foods that are highly processed and contain added sugar. These foods, which include soft drinks, desserts and fast food, can raise your triglyceride levels quickly, according to MayoClinic.com. These simple carbohydrates are poor sources of nutrients and don't contain fiber that can slow digestion and absorption of sugar. Instead, your body simply and easily converts these foods into triglycerides because they are excess calories that aren't needed by the body for fuel.
Step 2
Eliminate alcohol from your diet. According to the University of Massachusetts Medical School, even small amounts of alcohol can raise triglyceride levels. Alcohol is processed as empty calories by the body, which means are easily converted into sugar and become triglycerides if they are not immediately needed. The type of alcoholic beverage doesn't produce a different outcome: Your body responds the same way to beer as it does to a glass of wine.
Step 3
Eat foods that contain monounsaturated fats rather than trans fatty acids, hydrogenated oils or other saturated fats. Foods that contain monounsaturated fats include fatty fish such as salmon and mackerel, dark green leafy vegetables and flaxseed. Avoid trans fats that are commonly used in fried foods and baked goods and maintain a diet that is low in total fat. According to MayoClinic.com, you should check nutritional labels, even if a product is labeled trans fat free, because it can still contain a small amount of trans fat.
Step 4
Maintain your daily intake of cholesterol at or below 300 mg daily, or 200 mg daily if you have cardiovascular disease. Read nutritional labels and keep track of the cholesterol you consume each day. The foods that generally contain significant amounts of cholesterol are animal products such as eggs, red meats and whole milk. Replace these foods in your diet with lean meats such as skinless white meat poultry, egg whites and skim or soy milk.
Step 5
Eat foods that are high in natural fiber. These include fresh fruits, vegetables and whole grain products. According to the University of Massachusetts Medical School, fiber helps to lower both cholesterol and triglyceride levels in the body. In addition, fiber lowers your level of LDL or "bad" cholesterol, which also can lower your risk of cardiovascular disease. Drink at least 64 oz. of water daily, because fiber requires water in order to help motility for digestion.
