Triglycerides are the chemical form of fat in the body and in foods. Your body converts excess calories consumed during meals into triglycerides to store in fat cells. Between meals, hormones stimulate the release of triglycerides for use as energy. A high triglyceride level, or over 149 mg/dL, increases your risk for stroke, heart attack and heart disease, according to the Mayo Clinic. Certain foods, as part of a nutritious, balanced diet, can help lower your triglycerides and enhance your overall health.
Fatty Fish
Fatty fish, such as salmon, albacore tuna, lake trout, flounder, sardines, halibut and mackerel, contain omega-3 fatty acids---healthy fats your body requires but can't produce. In addition to supporting healthy brain function and reducing inflammation associated with arthritis and other health problems, consuming at least two to three servings of fatty fish per week can help lower your triglyceride levels, according to the American Heart Association. One serving equals 3.5 oz. of cooked fish or approximately 3/4 cup of flaked fish. Fatty fish also provides a heart-healthy alternative to protein sources high in saturated fat, such as fatty beef, organ meats and whole milk. Though fresh fish is optimum, frozen and canned fish provide valuable secondary options.
Whole Grains
Whole grains, such as bulgur, whole wheat, brown rice, wild rice, quinoa and popcorn, provide valuable amounts of vitamins, minerals and fiber. According to a report published in 2000 by the "Journal of the American College of Clinical Nutrition," whole grains have the capacity to reduce LDL, or "bad," cholesterol and triglycerides, and protect your body from coronary heart disease. Whole grains are also more satiating than refined grains, such as white flour and sugar, enhancing appetite control and weight management. For best results, replace enriched breads, pasta, cereals and baked goods with whole grain equivalents.
Nuts, Seeds and Plant-Based Oils
Plant-based fat sources, such as olive oil, canola oil, nuts and seeds, are unsaturated fats that play an important role in your overall wellness. Fats enhance the absorption of certain nutrients, add satiation and enjoyment to your meals and help your hair and skin appear healthier. Replacing saturated and trans fats -- found in red meat, poultry fat, butter, high-fat dairy products and commercially prepared snack foods -- with healthy, plant-based fats, may reduce your triglyceride levels, according to the American Heart Association. For example, use canola oil in place of butter in baked goods, and snack on pumpkin or sunflower seeds in place of potato chips. Natural peanut or almond butter provides a nutritious sandwich filling or substitute for high-fat cheese on whole grain crackers. Since nuts, seeds and oils are dense in calories, stay mindful of appropriate portion sizes.
