Most of the fat in your body is triglycerides -- stored to use as energy between meals and overnight, according to the American Heart Association. Ideally, your triglycerides should be below 150 mg/dL; high triglyceride levels can lead to the formation of plaque in your arteries, much like "bad" LDL cholesterol. Fortunately, lowering your triglycerides is usually possible through diet modification and exercise.
Diet and Triglycerides
Changing your diet can dramatically improve your triglyceride levels. Excess calories that your body does not immediately burn for energy are stored as triglycerides. Simply lowering your caloric intake can help improve triglyceride levels; it doesn't matter what foods you eat -- even too much healthy food can cause elevated triglyceride levels. Insulin, the same hormone that helps transport glucose into your cells, also moves triglycerides from your bloodstream and into your fat cells for storage. High triglycerides and high blood sugar often go hand in hand. The same eating plan that can help lower blood sugar and increase insulin sensitivity will also lower triglycerides.
Added Sugars
Any food that will raise your blood sugar can potentially raise your triglycerides. Avoid sugary treats such as soda, candy, cake and cookies. Limit high-glycemic carbohydrates, such as white potatoes, white rice and refined flour products such as bread and pasta. Instead, choose carbohydrates that have a minimal impact on blood sugar, such as most vegetables, fruits and high-fiber whole grains. When planning a meal, about half your plate should be vegetables, a quarter should be a low-glycemic starch and the remaining quarter should be a lean protein. The American Diabetes Association calls this the "Create Your Plate" method of eating and suggests that it's a good place to begin if you're feeling overwhelmed trying to change your diet.
Good and Bad Fats
Eating foods high in polyunsaturated omega-3 fats can help lower triglycerides. You will find omega-3s in fatty cold-water fish such as salmon, mackerel and herring, as well as flaxseed and walnuts. Use unsaturated olive and vegetables oils in place of saturated fats such as butter, shortening or lard. Choose low-fat dairy instead of dairy products made from whole milk. MayoClinic.com recommends eliminating trans fat -- found in fried foods and commercially-baked goods. Read the ingredient list and avoid any product that contains "hydrogenated" or "partially-hydrogenated" oils. Watch your cholesterol intake. Although it's not a saturated or trans fat, MayoClinic.com recommends you eat less than 300 mg of added dietary cholesterol from processed foods daily.
Other Tips
Even a small amount of alcohol can have a big impact on triglyceride levels. Limit or eliminate alcoholic beverages. If you smoke --- stop. Increase your intake of high-fiber foods which can stop the absorption of cholesterol and slow your digestion. With slower digestion you will feel full longer, which might lead to eating fewer calories during the day, resulting in weight loss.
