Triglycerides are a type of fat that circulates in the blood. When triglyceride levels get too high, plaque can build up along the artery walls, raising the risk of heart disease, a heart attack or stroke. To protect against disease, triglyceride levels should be kept at 150 mg/dL or less. Along with other healthy lifestyle changes, a proper diet must be followed to keep triglyceride levels in check.
Calorie Control
Triglycerides are created from extra calories that are eaten but not used right away for energy. The first step in lowering triglyceride levels is to cut back on calorie intake if you are overweight. Since one pound is equal to 3,500 calories, to lose 1 to 2 pounds per week, it is necessary to cut out 500 to 1,000 calories per day. This is considered a safe amount to lose while not restricting the diet too much. While losing weight, it is important to eat a well balanced diet that is rich in vegetables, fruits, low-fat dairy and whole grains. If you have a body mass index over 30 or have more than 100 pounds to lose, talk with a health care provider about the appropriateness of a low-calorie diet that can accelerate weight loss.
Sugar Intake
While all extra calories contribute to high cholesterol levels, simple sugars raise triglyceride levels the most. This means it is important to reduce or eliminate foods such as nondiet soda, candy, sports drinks, cookies, pastries, pies, cakes, granola bars, cereals high in sugar, ice cream, frozen yogurt, sherbet and flavored ices. Learn to read nutrition labels and restrict foods that list sucrose, glucose, fructose, corn syrup, maltose, honey, molasses and high-fructose corn syrup in the ingredient list. Sugar intake should not exceed 8 percent of total daily caloric intake. This is the equivalent of 24 g if you're following a 1,600-calorie diet or 40 g on a 2,000-calorie diet. Instead go for sugar-free options of the above or choose fresh fruit to satisfy a sweet tooth.
Omega-3 Fatty Acids
The Harvard Medical School recommends getting two servings of fish high in omega-3 fatty acids each week because omega-3s can help lower triglyceride levels. The best sources are anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, albacore tuna and whitefish. One serving is approximately the size of the palm of your hand. You can also take fish oil capsules, and vegetarians can meet their needs through a daily handful of walnuts or 1 to 2 tbsp. of freshly ground flaxseed each day.
Alcohol
Alcohol contains both calories and sugar, and even small amounts can significantly raise triglyceride levels in some patients. General recommendations are that women should consume no more then one drink per day and men no more then two drinks. However, if triglyceride levels are very high or if your body is more sensitive to alcohol, it may be necessary to go even lower.
