The triglycerides in your blood come from the fat in the foods you eat and from other sources of calories, such as carbohydrates, your body does not use as an immediate source of energy. High blood triglyceride levels, a measurement of 200 mg/dL or greater, may increase your risk of coronary artery disease. You can improve your triglycerides quickly by making changes to your diet.
Limit Sweets
Eating too many sweets, such as soft drinks, candy, sweet desserts and concentrated fruit juice, can increase your blood triglyceride levels. Limiting your intake of these foods can improve your levels. A healthy diet should contain less than 5 to 15 percent of its calories from foods with added sugar. If you follow a 2,000-calorie diet, your intake of sweets should not exceed 300 calories a day. One 12-oz. can of regular cola contains 151 calories.
Eliminate Alcohol
Alcohol intake can also increase blood triglyceride levels. Even small amounts in sensitive individuals can significantly increase levels. Eliminate alcohol, including beer, wine and hard liquor, from your diet to help lower your triglycerides.
Eat Whole Grains
Refined carbohydrates, such as white bread and white rice, can also contribute to high triglyceride levels. Instead, include more whole-grain carbohydrates in your diet, such as whole-wheat bread, brown rice and whole-grain pastas. Eating too many carbohydrates, even whole grains, can increase your triglyceride levels and you should limit your intake. On a 2,000-calorie diet, total grain intake should be limited to 6 oz. a day.
Eat Lean Protein
High intakes of saturated fat and cholesterol can also increase triglycerides. Animal products are your primary source of both saturated fat and cholesterol. Limit your intake by choosing more lean meats, such as poultry and fish, and vegetable sources of protein, such as legumes and tofu. Including omega-3-rich fish in your diet, such as salmon or tuna, can also improve your levels.
Eat Fruits and Vegetables
Whole fruits and vegetables should make up the bulk of your intake when trying to lower your triglyceride levels. Fiber in these foods can help control triglyceride levels and lower LDL levels. In addition, fruits and vegetables are low in calories, and including more in your diet may help you better manage your weight. Maintaining a healthy weight can also help keep your triglyceride levels in check.
Eat Low-Fat Dairy
Dairy foods can also be a source of saturated fat and cholesterol. Include low-fat or nonfat dairy foods in your diet to limit your intake.
Eat Healthy Fats
Most of your fat choices should be monounsaturated, such as olive oil and peanut butter, and polyunsaturated, such as vegetable oil and walnuts. These fats should replace the saturated fats in your diet such as butter and bacon.
