Tryglicerides are fats found in your bloodstream. Your body converts triglycerides to calories for use as fuel for energy and rebuilding tissues. However, it stores excess triglycerides in your fat cells, according to MayoClinic.com. High triglyceride levels in your body can contribute to hardening of your arteries, increasing your risk for stroke and heart disease. Simple alterations to your diet can help lower triglycerides. Check with your physician before changing your eating habits to address high triglycerides.
Avoid Alcohol
Your body turns alcohol into simple sugars as it metabolizes, rapidly raising glucose levels in your bloodstream. These simple sugars have a profound effect on triglycerides, according to MayoClinic.com. Even an occasional alcoholic drink can raise amounts of triglycerides in your bloodstream. Avoid all forms of alcohol, opting instead for filtered water, low-fat milk or soy milk, tea, or unsweetened fruit juices.
Cold-Pressed Olive Oil
Use cold-pressed olive oil, which is olive oil that has not been subjected to heat processing, in cooking and grilling. Olive oil is a monounsaturated fat that may help lower blood triglycerides and "bad" cholesterol, according to Phyllis Balch, author of "Prescription for Nutritional Healing." This may help reduce your risk of heart disease. Avoid margarine and shortening, which are trans fats that can raise triglyceride levels.
Lean Proteins
Red meats, which are staple protein sources in the standard American diet, are high in saturated fats. Other meats, such as dark-meat chicken and turkey, lamb, and duck, are also high in these fats. Limiting your intake of meats high in saturated fats may help lower blood triglycerides, according to MayoClinic.com. Replace these meats with lean proteins such as fish, tofu and white-meat chicken.
Dietary Fiber
Increase your consumption of foods high in dietary fiber, advises Balch. These include raw vegetables and fruits, sunflower seeds, cashews and walnuts. Dietary fiber may help lower triglycerides by absorbing saturated fats from foods and preventing these fats from entering your bloodstream. However, dietary fiber can also absorb vitamins and minerals from foods -- consider taking a multivitamin supplement when increasing your fiber intake.
References
- MayoClinic.com: Triglycerides -- Why Do They Matter?
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
