High triglycerides often indicate a health issue that significantly increases the risk of stroke, heart attack and heart disease. High triglycerides frequently point to obesity, type 2 diabetes or liver disease. A blood test determines your triglyceride level; high triglyceride is over 200 mg/dl; very high is over 500 mg/dl. The most effective ways to address this condition is through healthy lifestyle choices, including regular exercise and wise dietary decisions.
Reduce Calories
Carrying extra weight often results in high triglyceride levels, and losing weight reduces these levels. You should balance your caloric intake with your energy expenditure. Eat four to six small meals a day and avoiding snacking. Include fresh fruits and vegetables while avoiding processed or fried foods.
Choose Healthy Foods
In addition to reducing caloric intake, the National Institute of Health's National Cholesterol Education Program promotes a diet that contains no more than 25 percent fat and no trans fat. Healthy fats include olive oil, avocados, nuts and omega-3 fatty acids. Carbohydrates should make up 50 to 60 percent of your calories and should come from sources such as whole grains, brown rice, fruits and vegetables. Protein should provide 20 percent of your daily calories, including fish, chicken, beans, dairy products and nuts.
Avoid Refined Foods
Simple carbohydrates, such as sugar and white flour, may increase triglyceride levels. Eliminate or severely limit sugar, candy, cakes, donuts, ice cream and jelly. Also limit consumption of alcohol and fried foods. When these foods are eaten, they are stored as fat and cause triglyceride levels in the blood to increase.
Consume Omega-3s
Omega-3 fatty acids have been shown to lower triglyceride levels and reduce risk of heart attack and stroke, slow the hardening of your arteries and lower blood pressure. Some fish is high in omega-3 fatty acid, such as salmon and tuna; include it in your diet at least twice a week. You can also consume omega-3s through plant sources such as flax, walnuts and soy products.
References
- MayoClinic.com: Triglycerides: Why do they matter?
- Medline Plus Medical Encyclopedia: Triglyceride level
- Cleveland Clinic: Nutrition - Cholesterol Guidelines
- Cleveland Clinic: How Food Affects Triglycerides
- All About Lowering Cholesterol: The diet to lower triglycerides
- National Institute of Health: Your Guide to Lowering Your Cholesterol With TLC
