Foods To Eat For Triglycerides

Calories you consume and do not use for energy are stored in your body as triglycerides. Triglycerides are also present in some foods. If your levels are above normal, or over 149 mg/dL, you may have higher risks for serious conditions such as coronary heart disease. Lifestyle changes, including a heart-healthy diet and regular physical activity, are primary therapy for high triglycerides. For best results, seek specified guidance from your doctor or dietitian.

Fruits and Vegetables

A diet rich in fruits and vegetables may help lower your triglycerides and improve your overall health. In a study published in the "Journal of the American Dietetic Association" in February 2008, the dietary intake of over four thousand 12 to 19 year-olds over a four-year span were analyzed. Researchers found a significant link between unhealthy diets, low fruit intake and inactivity with metabolic syndrome -- a condition characterized by high triglycerides, cholesterol, blood pressure and abdominal obesity. To reap heart-healthy benefits of fruits and vegetables, try replacing sugary and low-fiber items in your diet, such as candy, regular soft drinks and french fries, with colorful produce. Since fruits and vegetables contain rich amounts of water and fiber and relatively few calories, doing so may also help you manage your weight.

Fatty Fish

Fatty fish are top food sources of omega-3 fatty acids -- essential fats linked with positive brain function and heart health. Omega-3 fatty acids can decrease your risk for potentially fatal heartbeat abnormalities and lower your triglycerides and blood pressure, according to the AHA, who recommends eating 3.5 oz of fatty fish at least twice per week. Fish particularly rich in omega-3 fatty acids include salmon, albacore tuna, herring, flounder, sardines, mackerel, halibut and lake trout. For added benefits, use low-fat cooking techniques, such as broiling, poaching or baking.

Low-Fat Dairy Products

High-fat dairy products contain saturated fat, which may increase the amount of fat in your bloodstream and increase your risk for heart disease. Low-fat dairy products provide useful, heart-healthy alternatives. Substitute low-fat yogurt for butter on baked potatoes, for example. You can also add skim or low-fat milk to your morning coffee instead of heavy cream and snack on low-fat cottage cheese topped with fruit instead of high-fat ice cream.

Plant-Based Oils

Plant-based oils contain heart-healthy, unsaturated fat and valuable nutrients, such as the antioxidant vitamin E. Replacing saturated fat sources, such as butter and hard margarine, with healthier options, such as canola oil and olive oil, may be important if you have high triglycerides. Canola oil provides the added benefit of omega-3 fatty acids. Since canola oil is "tasteless," use it when you prefer a fat source that does not alter food's flavor. Olive oil adds healthy fats and flavor to tomato sauce, pasta, rice and vegetables. Other plant-based oils include safflower, sunflower, soybean, peanut and vegetable oil.

Whole Grains

Whole grains provide more fiber and nutrients than refined grains, such as white flour. Fiber-rich foods help support heart health. Since fiber promotes satiation, eating whole grains instead of refined grains with your meals may help prevent excessive hunger between meals, making it easier to reach or maintain a healthy weight. Nutritious whole grain food options include 100 percent whole grain breads, pasta and cold cereals, steel-cut oatmeal, pearled barley, brown rice, wild rice and air-popped popcorn.