Triglycerides are fats in your bloodstream that stem from foods, such as fatty meat, margarine, fast food and processed snack foods. High triglycerides, or a score over 150 mg/dL, increase your risk for heart disease, according to the American Heart Association. In addition to not smoking, losing weight if you're overweight and exercising regularly, certain foods can improve your triglyceride levels and your overall wellness. For best results, seek specified guidance from your doctor or dietitian.
Complex Carbohydrates
Complex carbohydrates, such as starchy vegetables and whole grains, provide rich amounts of vitamins, minerals, antioxidants and fiber. As low-glycemic foods, complex carbohydrates support healthy blood sugar and energy levels and weight control. The Mayo Clinic recommends limiting refined carbohydrates, such as sugary sweets and processed snack foods, as a useful step toward reducing your triglyceride levels. Opt for whole grain foods, such as 100 percent whole grain breads and cereals, whole wheat pasta, brown rice, wild rice, baked potatoes, squash and sweet potatoes more often. For heart-healthy whole grain snack foods, try replacing potato chips with air-popped popcorn and baked sweet potato wedges in place of french fries. Incorporate a variety of complex carbohydrates into your diet for optimum benefits.
Fatty Fish
Fatty fish, such as salmon, tuna, tilapia, flounder, halibut, sardines, mackerel and herring, provide omega-3 fatty acids--healthy fats associated with reduced inflammation and improved cardiovascular health. The American Heart Association recommends replacing high-fat meats, such as hamburger, with fatty fish regularly for improved triglyceride levels. To maintain the heart-healthy benefits of fatty fish, select low-fat cooking methods such as baking, steaming, broiling or grilling in light amounts of olive or canola oil.
Unsaturated Fats
While saturated and trans fats increase your risk for high cholesterol and triglyceride levels, monounsaturated and polyunsaturated fat sources enhance your overall wellness. For maximum benefits, replace butter, margarine, shortening and lard with unsaturated fat sources, such as olive, safflower, sunflower or canola oil. Nuts, seeds and avocados also provide healthy, unsaturated fats, fiber and valuable nutrients, such as vitamin E. Since fats are dense in calories, do your best to consume appropriate portion sizes, particularly if you carry excess body weight.
Low-Fat Dairy Products
Dairy products, such as milk, yogurt and cheese, provide rich amounts of protein and nutrients, such as calcium and vitamin D. Since high-fat dairy products, such as whole milk and high-fat cheeses, are rich in saturated fat, the American Heart Association recommends opting for low-fat dairy products most often. To reduce your saturated fat intake and improve your triglyceride health, replace cream with low-fat milk in lattes and substitute low-fat cheese for high-fat cheese on pizzas, sandwiches and other dishes.
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