Most of the fat in your body is triglycerides. Any calories consumed not immediately used for energy are stored in your fat cells as triglycerides. High triglyceride levels can lead to an increased risk of heart disease and stroke, much like "bad" LDL cholesterol. Insulin, the same hormone that moves glucose from your blood into your cells, also transports triglycerides. Triglyceride levels above 200 mg/dL may be an indication that you are insulin-resistant and at risk for Type 2 diabetes.
Carbohydrates
Simple sugars and foods high on the glycemic index contribute to high triglyceride levels. Limiting white potatoes, white bread and white pasta will lower triglycerides, according to the Harvard School of Public Health. Substitute high-fiber whole grains low in the glycemic index. The glycemic index measures how quickly a food raises glucose levels -- the higher the glycemic index score, the faster your blood sugar rises. According to Harvard, carbohydrates have more impact on triglyceride levels than fats. Limit natural sugars, including honey, molasses and maple syrup, as well as added sugars such as high fructose corn syrup.
Fats
The Ohio State University Medical Center suggests a moderate-fat diet low in saturated and trans fats. Trans fats are found in commercially-baked snack foods, cakes, crackers and cookies; look for "hydrogenated" or "partially-hydrogenated" oils on the ingredients list. Limit your consumption of deep-fried foods, full-fat dairy products, butter and high-fat cuts of beef and pork. Choose monounsaturated fats such as olive oil and eat foods high in polyunsaturated omega-3 fats such as fish, flaxseed and walnuts. Omega-3 fatty acids can actually lower triglyceride levels. The Cleveland Clinic recommends limiting total fat intake to 30 percent of your diet and saturated fat intake to no more than 7 percent of your diet.
Fiber
Eat foods high in fiber such as oatmeal, whole grain breads, brown rice, vegetables and fruit. Fiber can limit your body's absorption of fat and slow down digestion, helping you feel full faster. Because excess calories lead to high triglyceride levels, eating fiber -- or even taking a fiber supplement -- can help you eat fewer total calories. Maintaining a healthy body weight helps lower triglycerides, and eating high-fiber foods can contribute to weight loss.
Alcohol and Exercise
No food raises triglycerides as quickly as drinking alcohol. Even very small quantities can have a dramatic impact on your triglyceride level. It may be best to completely eliminate alcohol; but if that's not possible, limit yourself to one drink daily. One drink is 1 oz. of liquor, 4 oz. of wine or 12 oz. of beer. Regular physical activity will lower your triglyceride levels, help you maintain a healthy weight and improve your cardiovascular condition.
