Triglycerides are a form of fat your body uses for energy between meals. Most fat in foods exists in this form, and the body also makes triglycerides from carbohydrates. Excess levels can increase your risk for heart disease. An ideal triglyceride reading will register at 150 mg per deciliter of blood, or 150 mg/dL. What you eat forms a cornerstone for managing triglyceride levels, meaning you have great power to take control of this issue.
Cutting CaLories
Your body stores unused calories as triglycerides, explains MayoClinic.com. This means consuming calories well beyond your body's energy needs will contribute to high triglyceride levels. No blanket recommendation exists for caloric intake, and you should work with your doctor to determine your daily calorie needs based on size, weight, activity level and other individual factors. The Mayo Clinic website also notes that losing as little as 5 or 10 lb. can lower triglyceride levels.
Watching Sugar Intake
While you might think fat intake plays the largest role in excess triglyceride levels, certain types of carbohydrates, particularly sugar, actually influence levels the most, explains Clevelandclinic.org. The site recommends keeping intake of sugar to no more than 8 percent of your daily calories. This means cutting back on the obvious culprits like sweets and drinks laden with table sugar. Read food labels carefully -- other types of sugar include cane syrup, cane juice, maltose, dextrose and maltodextrin. Pay attention to sugar content of low-fat and fat-free treats -- they often contain more sugar to compensate. Limit dried fruits and avoid canned fruits packed in syrup. Cut back on fruit juice and opt for whole fruit instead.
Refined and Starchy Carbohydrates
You also need to limit your intake of refined white flour foods, which convert to glucose, or blood sugar, much faster than their whole grain counterparts. Starchy carbohydrates like potatoes, corn and yams offer many health benefits, but their high carbohydrate content can increase triglycerides if you eat too much of them. Limit servings to 1/2 cup or less.
Considerations for Fat and Cholesterol
Foods rich in saturated fat and cholesterol can also contribute to high triglyceride levels. MayoClinic.com suggests limiting cholesterol to no more than 300 mg daily and saturated fat to less than 10 percent of total daily calories. If you already have high cholesterol or other risk factors for heart disease, the guidelines change to 200 mg and 7 percent, respectively. Choose leaner cuts of red meat like sirloin, flank and T-bone, and eat leaner meats like chicken and turkey. Limit egg yolks and choose low-fat or fat-free dairy.
Trans fats -- a type of fat chemically altered to increase freshness and shelf life -- have no place in the diet at all, and you should aim to eliminate them as best you can. This means eliminating any packaged food with hydrogenated oils and most fried and fast foods.
Healthy fats can help lower triglyceride levels; these include omega-3 fatty acids found in fatty fish and flaxseed, as well as monounsaturated fats found in olive and canola oil, nuts and seeds.
Increasing Intake of Fruits and Vegetables
In addition to the recommendations to eat lean meats, low-fat dairy and healthy fats, you want to make sure to eat plenty of fresh fruits, vegetables and whole grains. These foods contain no cholesterol and little to no fat. Choose non-starchy vegetables like broccoli, peppers, onions, garlic, cauliflower and zucchini. Whole grains include whole wheat, brown rice, bulgur, millet and oatmeal.
Reducing Alcohol
Even small amounts of alcohol can significantly raise triglyceride levels, explains the American Heart Association. Talk to your doctor about guidelines for an appropriate amount.
