Triglycerides are essentially a form of fat. They're created out of any excess calories you don't burn within a given day. The more calories you consume, the more likely you are to suffer from hypertriglyceridemia, which means you have high levels of triglycerides in your bloodstream. However, there are certain foods that contribute to your triglyceride levels more than others. So, it's not just about what you eat to help lower your triglyceride levels, it's also what you don't eat.
Sugar
Foods high in sugar, especially simple sugars, are by far the most significant culprits of high triglycerides. If you're hoping to lower your triglyceride levels, avoid foods with added sugar. According to the Cleveland Clinic, only 8 percent of your total daily caloric intake should consist of sugar. Sugar is considered a carbohydrate, so 1 g of sugar is equal to 4 calories. With a 2,000 calorie diet, the amount of sugar you consume should be no more than 40 g. Sodas, juices and other sweetened beverages can greatly increase your sugar intake. Candies, cookies, baked goods, cakes, pies, jams, jellies, sweetened cereals, yogurts, ice creams and other desserts can also increase your triglyceride levels. Make sure to check food labels to stay informed on your dietary habits in regard to sugar.
Grains
Though whole grains can be very beneficial to both your cholesterol and triglyceride levels, refined grains don't hold that same advantage. Actually, highly processed grains can increase your triglyceride levels, so avoid these types of foods to help lower this lipid in your body. Stick with breads, pastas and cereals made from oats, barley, buckwheat, millet, whole wheat, cracked wheat or rice. And pay attention to the amount of fiber per serving. Your goal should be anywhere between 2 and 5 g of fiber.
Vegetables
While most vegetables should help to lower your triglyceride levels, some may actually raise the level of this lipid when consumed in certain quantities. Anything over 1/2 cup of beans, peas, corn, mashed potatoes and even yams can increase triglyceride levels. If you currently have high triglyceride levels, use moderation when eating these types of vegetables.
Fatty Acids
Another facet to lowering triglyceride levels (as well as cholesterol) is the fatty acids. This includes omega-3 fatty acid, omega-6 fatty acid, polyunsaturated fats and monounsaturated fats. Looks for these "healthier" fats in salmon, mackerel, tuna, herring, lake trout, olives, olive oil, almonds, walnuts and avocados (to name a few).
Alcohol
It's also very important to limit the amount of alcohol with high triglyceride levels. According to the Cleveland Clinic, men should have no more than two drinks per day while women should have no more than one. A single drink is equivalent to 12 oz. of beer, 3 oz. of wine or a standard shot of alcohol (1.5 oz.).
