Triglyceride is a type of fat found in your blood. Levels between 150 and 199 mg/dL are borderline high, between 200 and 499 mg/dL are high, and above 500 mg/dL are very high, according to the American Heart Association. A proper diet, in addition to weight loss, regular physical activity, smoking cessation and reduced alcohol consumption, can help your bring your triglycerides within the desirable range, which is below 150 mg/dL, to help you reduce your risk of developing heart disease.
Carbohydrate and Triglycerides
Many studies, including one published in 2004 in "Annals of Internal Medicine," shows that eating a low-carbohydrate diet is more effective than a low-fat diet for reducing triglycerides levels. In this study, 120 overweight volunteers with high blood cholesterol levels were randomized to either a low-carb diet, providing less than 20g of carbohydrate, or a low-fat calorie-restricted diet, providing less than 30 percent of the calories as fat and a calorie restriction of 500 to 1,000 calories. After 24 weeks, the low-carb group was able to reduce its triglycerides by 74.2 mg/dL, while the low-fat group decreased its levels by 27.9 mg/dL.
Lowering Your Carbohydrate Intake
To plan a menu with a restricted carbohydrate intake, look at all of the carbohydrate-containing foods in your diet. Bread, rice, pasta, breakfast cereals, muffins, granola bars, fruits, milk, yogurt, sugar and desserts are the largest source of carbohydrate in the American diet. Limit your consumption of these foods, and base your menu on non-starchy vegetables, protein foods, such as meat, chicken, fish, eggs and cheese, and healthy fats, such as avocado, olive oil, olives, coconut oil, nuts and seeds, to see your triglyceride levels improve.
Omega-3 Fats
Omega-3 fatty acids are an essential fatty acid mainly found in cold-water fatty fish, such as salmon, herring, sardines, herring, albacore tuna, mackerel and trout. The American Heart Association recommends eating omega-3 rich fish at least twice a week to reduce your risk of heart disease. Omega-3 fats can help lower your triglyceride levels, so it is a good idea to include fish on your menu a minimum of twice a week. Avoid battered or fried fish. Add tuna to a salad, have smoked salmon for a snack, eat a few sardines on whole-grain crackers or have a generous serving of fish served with vegetables.
Control Your Calories
Most people with elevated triglycerides are characterized by abdominal obesity, or a waist circumference above 40 inches for men or above 35 inches for women. If this is the case for you, plan a menu that will help you lose weight and drop your triglyceride levels at the same time. Restrict your carbohydrate intake, include an abundance of non-starchy vegetables, such as kale, broccoli, bell peppers, artichoke and mushrooms, and an adequate serving of protein-rich foods at each of your meals to help you keep your calories low while feeling full and satiated.
References
- American Heart Association: Triglycerides
- Annals of Internal Medicine: A Low-Carbohydrate, Ketogenic Diet Versus a Low-Fat Diet to Treat Obesity and Hyperlipidemia
- Journal of Clinical Lipidology: Low Glycemic Diet for Weight Loss in Hypertriglyceridemic Patients Attending a Lipid Clinic
- American Heart Association: Fish and Omega-3 Fatty Acids
