In addition to controlling your LDL and HDL cholesterol, triglycerides are another type of fat that need to be kept within the desirable range to keep your heart healthy. Normal triglycerides should be below 150 mg/dL. Values 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.
Cut the Sugar
To lower your triglycerides, reduce the amount of simple sugar in your diet, as recommended by the Cleveland Clinic. Eliminate soft drinks, juices, sugar in your coffee, jam, syrup and candies. When grocery shopping, carefully look at the ingredient to ensure that there is no added sugar to your foods. Sugar may be found under many names in the ingredient lists, such as glucose, fructose, high-fructose corn syrup, corn sweetener, agave nectar, molasses, malt syrup, dextrose, fruit juice concentrate and honey. Select breakfast cereals that do not contain any added sugar, and reduce the amount of desserts you eat.
Restrict the Carbs
Limiting your sugar intake is beneficial for your triglycerides. However, if your levels are still not within the desirable range, you can try lowering all types of carbs. Carbohydrates are found in grains, such as bread, rice, breakfast cereals, oatmeal, pasta, crackers and granola bars, as well as in beans, lentils, fruits, milk and yogurt. A study showed that participants eating a low-carb diet for 24 weeks were able to decrease their triglycerides by 74.2 mg/dL, which was significantly higher than the decrease of 27.9 mg/dL observed in the low-fat group, as reported in 2004 in the "Annals of Internal Medicine."
Lose the Belly
If you have a few extra pounds, especially around your belly, losing weight can help decrease your triglycerides. It is recommended that men keep their waist circumference below 40 inches, while women should aim for 35 inches or less, to optimize your triglycerides and decrease your risk of developing heart problems.
Eat Your Fish
Fish is one of the best food sources of omega-3 fatty acids, especially cold-water fatty fish such as salmon, lake trout, herring, mackerel, sardines and albacore tuna. Because omega-3 fats can help you lower your triglycerides levels, include at least two to three servings of fish each week. If you are not willing to eat more fish or have a fish allergy, talk to your doctor about omega-3 supplements. Your health professional can help you find the optimal dose to bring your triglycerides under control.
Quit Alcohol
The American Heart Association recommends reducing your alcohol intake considerably to improve your triglycerides. In addition, alcohol may prevent you from losing weight and even make your waist circumference expand. Avoid all types of sugary alcoholic drinks and strictly limit your consumption of wine, beer and liquor.
