Triglycerides are fats obtained from the diet that are carried in the blood. High triglyceride levels can increase the risk for atherosclerosis, heart disease, stroke and hypertension. High-density lipoproteins (HDL) is referred to as "good" cholesterol because it picks up excess cholesterol in the blood and takes it to the liver to get broken down. In order to reduce the risk of heart disease, you should increase HDL cholesterol while lowering triglyceride levels. People with high triglycerides levels and low HDL or high LDL levels may require diet modifications to reduce their risk for heart disease.
Step 1
Consume between 25 and 35 percent of total calories a day from fat. Aim for saturated fat intakes of less than 7 percent of total calories daily. Avoid foods that contain saturated and trans fats, such as deep fried foods, fast foods and commercially baked products.
Step 2
Consume monounsaturated and polyunsaturated fats found in olive, peanut and canola oils instead of vegetable oil. Eat a diet rich in nuts, fish, flaxseed oil and other foods containing omega-3 fatty acids.
Step 3
Limit alcoholic beverages to few or none per day. Moderate use of alcohol has been linked with higher levels of HDL cholesterol and triglyceride levels. Choose no more than one drink a day for women and no more than two drinks a day for men.
Step 4
Limit intakes of foods high in simple sugars. Avoid adding table or brown sugar to foods, and instead choose a sugar substitute. Avoid high-sugar foods such as soda and drink artificially sweetened beverages. Avoid candy, ice cream, chocolates, gum, syrups, jellies and other desserts and opt for sugar-free versions.
Step 5
Choose whole-grain breads, pastas, rice, crackers and cereals as opposed to white flour products. Select products that contain 2 g or more of dietary fiber per serving. For additional fiber,also incorporate fresh fruits and vegetables into your diet.
