Triglycerides are a type of lipid found in the blood. They are stored in fat cells to be used as energy between meals. If you eat too many calories, such as easy calories like carbohydrates and fats, your triglycerides level may be high. To lower these levels, it is important to follow a healthy diet, which should include lean cuts of meat, whole grain foods, fruits and vegetables and that is low in fat. Please consult with a doctor before beginning any diet plan.
Fruits and Vegetables
Fruits and vegetables are high in vitamins, minerals and fiber and are low in calories. Eating a variety of fruits and vegetables, such as apples, cherries, oranges, broccoli, spinach and corn may reduce the risk of cardiovascular disease and help control weight and blood pressure.
Whole Grains
Whole-grain foods contain fiber that can help lower blood cholesterol and triglycerides and help you feel fuller longer, which may help manage weight. Whole-grain foods include brown rice, bulgur, oatmeal and whole wheat bread.
Fish
Fatty fish, such as lake trout, herring, albacore tuna, salmon and mackerel, all are high in omega-3 fatty acids, which may help lower the risk of coronary heart disease. Eat fish that is high in omega-3 acids at least twice a week instead of meat that is high in saturated fats, such as hamburger.
Protein and Dairy
When eating protein and dairy, choose lean cuts of poultry without the skin, such as chicken or turkey, and prepare it by either baking, boiling or grilling instead of frying. Choose fat-free, 1 percent, or low-fat dairy products.
Fats
Eliminate trans fats, such as those found in fried foods and commercially baked products like cookies, crackers and snack cakes. When reading the ingredients, if a food has partially hydrogenized oil in it, that is a trans fat. Substitute saturated fats for either monounsaturated or polyunsaturated fats such as canola oil, olive oil or a liquid margarine.
Other Recommendations
Lower your intake of foods that are high in cholesterol; try to eat less than 300 mg a day. For people with heart disease, aim for less than 200 mg a day.
Choose and prepare foods with little to no salt, eating less than 1,500 mg a day.
Try to reduce alcohol intake considerably. Small changes in alcohol consumption can lead to large changes in plasma triglycerides levels. For women don't consume more than one drink per day and for men two drinks.
Do not smoke. If you already smoke, try to quit. If you don't smoke, don't start.
