Triglycerides are a type of lipid that can be found in the blood. The body converts excess calories into triglycerides because they can be readily converted to energy and stored as fat. Too much triglyceride in the blood, however, can increase your risk of developing atherosclerosis and heart disease. One way to lower triglycerides is to consume certain foods.
Sugar-Free or Diet Foods
One of the biggest dietary causes of elevated triglyceride levels in the blood is foods with added sugar. The calories in sugary foods are often converted into triglycerides, the Cleveland Clinic explains. Instead of consuming beverages that have sugar added to them, like sodas, lemonade and sweetened fruit juices, look for beverages marked "diet" or "no-sugar" to lower your triglycerides. You also can lower your triglyceride levels by using light or low-sugar versions of syrup, jelly, pudding and gelatin.
Fiber
A diet high in fiber also can lower your triglyceride levels, the University of Massachusetts Medical Center notes. Fiber slows the rate at which sugars and other carbohydrates are released into your bloodstream, which means the body is less likely to convert them into triglycerides. Fiber also can help lower your cholesterol levels. Foods high in fiber include fruits and vegetables, whole grains, beans, ground flaxseed, pumpkin seeds, and rice and oat bran.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat that can benefit your health in many ways, including lowering triglyceride levels, the American Heart Association reports. One of the best sources of omega-3 fatty acids is fatty fish, which includes herring, lake trout, albacore tuna, salmon, mackerel and sardines. Omega-3 fatty acids also are available as supplements and you also can increase your omega-3 fatty acid intake by consuming fish oil.
Plant-Based Food
Red meats and other fatty animal-based proteins can contain large amounts of cholesterol, the University of Massachusetts Medical Center notes. Not only can a high cholesterol diet increase your risk of developing heart disease, it also increases your triglyceride levels. Lentils, peas and beans provide lean protein that is low in fat. You also can benefit by replacing saturated fat, which can be found in butter, shortening and lard, with the healthier unsaturated fats in olive, canola and flaxseed oil.
