Triglycerides come from fats in the foods you eat. The body also produces these chemical compounds for energy sources. If you consume excess calories, many of the calories intended for use by tissues become converted to triglycerides that get stored in fat cells. The extra triglycerides increase your risk of heart disease, stroke and diabetes. The foods in a Mediterranean diet help lower triglyceride levels.
High Levels
A blood cholesterol test also measures your triglyceride levels. Normal levels for triglycerides are considered less than 150 milligrams per deciliter of blood, or mg/dL. Borderline high levels begin at 150 mg/dL and high levels start at 200 mg/dL. Aside from eating more calories than you burn, high triglycerides may also result from drinking too much alcohol, obesity, untreated diabetes or kidney disease. Some of the same methods you use to control cholesterol levels also work to maintain healthy triglyceride levels.
Ways to Lower Levels
Lifestyle changes to lower excess triglycerides, also known as hypertriglyceridemia, include cutting calories to lose weight, reducing saturated fat in the diet, drinking moderate amounts of alcohol or none at all, and eating low-fat, high-fiber foods. Eliminating trans fat, found in some processed foods and packaged snacks, is also recommended. Getting at least 30 minutes of daily exercise helps to control weight and lower triglycerides.
Foods in the Diet
The Mediterranean diet, so named for its popularity among people who live near the Mediterranean Sea, consists of heart-healthy foods, including fruits, vegetables, whole grains and fish. Beans, nuts, legumes, seeds and herbs also make up the foundation of the diet. It limits the use of saturated fats, often replacing them with healthy monounsaturated fat, such as olive oil, a primary source of fat in the diet. The Mediterranean diet may help reduce the risk of heart disease, MayoClinic.com notes. The diet also emphasizes getting plenty of daily exercise.
Fish and Wine
High-fat foods, such as meats and sweets, are rarely eaten in the Mediterranean diet. Poultry and dairy products, including eggs and cheese, contain saturated fat and are consumed in moderate portions. The Mediterranean diet usually includes fish and seafood at least two times a week. The American Heart Association recommends eating fish high in omega-3 fatty acids to control triglyceride levels. Albacore tuna, salmon, mackerel, freshwater trout, herring and sardines contain high amounts of omega-3s. The diet also features moderate amounts of wine, but drinking excessively can lead to heart problems, especially if you have a personal or family history of alcohol abuse. Moderate amounts usually means no more than 5 oz. a day for women and no more than 10 oz. a day for men. You can substitute grape juice for wine.
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