If you consistently eat more calories than you utilize, you'll end up with high triglyceride levels. Triglycerides are a type of fat in your blood that gets stored in fat cells. They are released by hormones when your body needs energy between meals. When your triglycerides are high, your heart disease risk goes up. Fortunately, you can lower triglycerides by eating the right foods and by avoiding snacks and meals that are high in sugar and trans fats and by cutting fried fast food from your diet.
Fish Oil
Fish oil high in omega-3 fatty acid reduces fatty substances in the blood, blood pressure and blood cholesterol concentrations. If supplementing, take 1 to 2 g daily. Getting it through food is better because you'll also get other important nutrients, like selenium. Swapping salmon and mackerel for red meat has a tremendous impact. Doctors at the Mayo Clinic recommend eating two servings each week at minimum.
Good fats
Monounsaturated fat stabilizes blood sugar and helps lower triglycerides. Consume and cook with canola, olive and peanut oils. Flaxseed, macadamia, sesame, pumpkin seed, avocado and walnut oils are good as well. Seek oils labeled "organic" and "100 percent expeller-pressed." Avoid trans fat, hydrogenated and partially hydrogenated vegetable oils.
Slow-Release Carbs
Regularly eating slow-release carbohydrates--those are low on the glycemic index--will lower triglycerides. Slow-release carbs also are good for exercise and keeping blood sugar stable overnight. The higher a food's score on the glycemic index, the faster it raises blood sugar. Low glycemic foods include red lentils, baked beans, apples, lentils, peas, peanuts, grapefruit, cherries, dried apricots, green beans, butter beans, chick peas, kidney beans and navy beans.
Fruits and Vegetables
Fruits and vegetables are good choices to lower triglycerides. Asparagus, broccoli, cabbage, cauliflower, cucumbers, jicama, kale, spaghetti squash, tomatoes, watercress and zucchini are all especially good vegetable choices. Apples, berries and peaches are excellent fruits to eat because they have fat-flushing properties.
Non- and Low-Fat Dairy
Non-fat and low-fat dairy products as well as lean proteins are recommended by the American Heart Association.
Water
Water and herbal tea do not have calories and should be chosen over fruit juice, sugary sodas and other beverages containing calories. Juice mixed with sparkling mineral water is a good soda sub. It's easy to consume up to 500 extra calories daily through beverages. Cut back on alcohol and keep coffee consumption at two cups or less daily to avoid raising triglyceride levels.
Chromium
Chromium is helpful in lowering LDL cholesterol and triglyceride levels and raising good HDL cholesterol levels. The National Academy of Sciences recommends a daily dose of 50 to 200 mcg.
References
- Mayo Clinic
- "Beyond Pritikin;" Ann Louise Gittleman; 1996
- American Heart Association
