Triglycerides are lipids that are present in your blood. Any of the calories you eat that your body does not immediately use become triglycerides. As you need energy, your body uses these stored triglycerides, but if you have too many triglycerides in your body, your risk of heart disease is greater. An unhealthy triglyceride level is anything over 150 mg/dL. Certain foods can help you lower your triglyceride levels, and including them as healthy snacks will help you manage your health.
Whole Grains
One of the best ways to lower your triglyceride levels is to eat foods low in saturated fat and high in fiber. Elisa Zied and Ruth Winter note in their book "Feed Your Family Right" that whole grains fit the bill because they contain several grams of fiber, as well as being low in saturated fat. Eat six or seven whole wheat crackers or a slice of whole-grain toast with honey. Air-popped popcorn without added butter or salt is another nutritious source of whole grains that makes a healthy snack.
Fruits and Vegetables
Fresh fruits and vegetables are nutritious foods that contain healthy amounts of fiber and are also naturally free of saturated fat. Filling up on fresh produce is a simple way to begin lowering your triglyceride levels because they are low in calories so your body is not able to produce as many triglycerides. Eat a combination of berries, watermelon and apple slices as a healthy fruit salad. Dip chopped vegetables, such as pea pods and carrots, into low-fat hummus as another way to increase your fiber intake without consuming too many grams of saturated fat.
Baked Chips with Dip
The saturated fat in traditional versions of potato and tortilla chips may make it difficult to lower your triglyceride levels. Replacing store-bought chips with more nutritious homemade versions is another simple way to lower your levels. Slice russet potatoes, leaving the skin on, and place on a baking sheet. Brush with olive oil and sprinkle with herbs like black pepper or dill. Roast at 425 degrees F until golden and crispy. Serve with low-fat plain yogurt combined with fresh dill and garlic powder. For tortilla chips, cut corn tortillas into triangles, spray with nonstick cooking spray and broil for 2 or 3 minutes, or just until the chips are crispy. Serve with mashed black beans or fresh tomato salsa.
Nuts
The fats in nuts is mostly the healthy unsaturated kind, which can help contribute to lowering your triglyceride levels. Replacing saturated fats with healthier unsaturated fats is an effective way to get your triglyceride level under control. A handful of nuts is a nutritious snack that will give you energy as well. Almonds, cashews and walnuts are some healthy choices.
References
- MayoClinic.com: Triglycerides: Why Do They Matter?; June 2010
- "Feed Your Family Right"; Elisa Zied and Ruth Winter; 2007
