Triglycerides are formed when you eat more carbohydrates than your body can use. When these fatty substances enter your circulatory system, they thicken the blood and increase your risk of heart attack and stroke. Combined with high cholesterol, high triglycerides can dramatically increase your chances of having a heart attack. Diets low in carbohydrates can lower your triglyceride levels and your cholesterol levels as well. Your triglyceride level should be less than 150 milligrams per deciliter (mg/dL).
Characteristics of Triglyceride-Lowering Diets
Triglyceride-lowering diets all have the same characteristics: they are low in carbohydrates -- the sugary and starchy foods -- and limit trans fat intake. Be aware, however, that a certain amount of natural fats is necessary every day for your body to work right. Avoiding all fats is unhealthy. You'll want to include an omega-3 fatty acid source, either fish such as salmon, tuna or mackerel, or a supplement in capsule form.
The Atkins Diet
The Atkins diet begins by drastically restricting carbohydrate intake. No sugar, milk, white flour or white rice is permitted for two weeks. Instead, dieters eat high-protein and fat-rich meals. Then fruits, vegetables, whole grains and some carbs are slowly added. You lose weight, lower your triglycerides and improve your cholesterol, but doctors worry that the initial carb intake is dangerously low and that the high protein intake could cause liver and kidney problems and result in bone loss.
The South Beach Diet
This diet restricts carbohydrates with a high-glycemic index, foods containing simple sugars, white flour products, white and yellow vegetables, fruit, cereal and alcohol for an initial two-week period. The diet bans saturated and trans fats. Low-fat or no-fat milk and yogurt are allowed. Later, you can add back in fruits, vegetables, whole grains and lean protein. This is a heart-healthy diet, but nutritionists caution much of the initial weight loss is water, so watch your electrolyte balance.
The Zone Diet
The Zone Diet requires a mix of 30% protein, 30% mostly unsaturated fat and 40% carbohydrates for all meals. You can have a palm-sized serving of lean protein, twice that amount of vegetables, whole grains and fruits and low-fat or no-fat dairy products. While nutritionists feel the science behind the diet is bad and the carbohydrate intake is more restricted than necessary, the diet does lower triglycerides and cholesterol.
The American Heart Association's Low Trigyceride Diet
The American Heart Association's low triglyceride diet recommends cutting calories across the board and reducing saturated and trans fat intake, replacing them with good fats like canola and olive oil. Make fruits, vegetables and low-fat or no-fat dairy products your most important foods. Avoid fatty meats, substituting lean meats and fish that are high in omega-3 fatty acids. Exercise a minimum of 30 minutes at least five times a week. Don't smoke; avoid or cut out alcohol and lose weight if you're overweight.
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