Triglycerides are a type of fat found in the body. After eating a meal, any calories that are not used immediately by the body are turned into triglycerides and stored in your body's fat cells. Triglycerides can later be converted into energy to be used in between meals. High triglyceride levels can increase your risk of heart disease, according to the Mayo Clinic. Nutrition is a key factor in triglyceride levels, and a healthy diet and lifestyle can can help lower your triglycerides.
Foods to Limit
Diets high in fat, cholesterol, sugar and alcohol can contribute to elevated triglyceride levels. Specifically, trans fats and saturated fats and can affect triglyceride levels according to the American Heart Association. To reduce dietary intake of fats and cholesterol, limit commercial baked goods, hydrogenated oils and animal fats found in meats and dairy products. Limit high-sugar foods and beverages such as soda, syrups, candy, cake and ice cream. Refined grains, such as white flour found in many crackers, white bread, cereals and pasta can also elevate triglycerides and should be limited. Alcohol can also increase triglyceride levels, according to the American Heart Association.
Foods to Eat
To help lower triglycerides, the Cleveland Clinic recommends a diet rich in whole grains, fruits and vegetables. Most of the grains in your diet should be whole grains. Aim for five servings of fruits and vegetables daily. For protein, choose nuts, fish, poultry and lean meats. Choose low-fat dairy options, such as skim milk and reduced fat yogurt and cheese. When cooking, use olive oil or canola oil in place of other unhealthier fats.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat that when eaten in combination with a healthy diet can help lower triglyceride levels. Dietary sources of omega-3 fatty acids include fatty fish such as salmon, tuna, mackerel, sardines and tilapia. Plant sources such as flax seeds, soy and canola oil can also provide omega-3 fatty acids. Your doctor may also recommend a fish oil supplement. Discuss any type of dietary supplement with your doctor before taking it.
Nutrition and Lifestyle Changes
In addition to changing what you eat, changing how you eat can also help lower triglycerides. Maintaining a healthy body weight is one of the keys to lowering triglycerides, according to the Mayo Clinic. Balance your caloric intake with your physical activity level to stay at a healthy body weight. If you need to lose weight, decrease your caloric intake while increasing physical activity. The American Heart Association recommends 30 minutes of moderate-intensity exercise most days of the week. Do not skip meals, and spread your food intake throughout the day in small, frequent meals and snacks.
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