Triglycerides, fats in the blood, play a similar role in your body as does cholesterol. The compounds are used for energy sources and other bodily functions, but can increase the risk of heart disease when you have excess amounts. Triglycerides come from foods or are made in the body. The body uses them for tissues, but stores extra triglycerides in fat cells. You can follow an easy diet to help lower your triglyceride levels so you have a healthy amount.
Knowing Your Count
Excess triglycerides, like high cholesterol, produce no symptoms. You can only learn your levels through a cholesterol test that measures your triglyceride and cholesterol counts. Your doctor can advise you on dietary changes and prescribe medication if necessary to help lower your triglycerides. A healthy diet includes reducing your intake of saturated fat, trans fat and dietary cholesterol, the American Heart Association notes.
Reduce Fat Intake
Meat and poultry contain saturated fat, but you can lower your intake of the unhealthy fats by selecting the leanest of meats and consuming chicken or turkey without fatty skin. Grill, bake or broil meats and poultry so fat drips off, instead of frying these items, which retains much of the fat. Consume low-fat or fat-free dairy products. Reduce your dietary cholesterol intake by eating egg whites and egg substitutes instead of whole eggs. Eliminate trans fat from your diet. Trans fat, used to make foods last longer, are in many processed foods, such as commercially baked snack products and fried foods in restaurants. Include plenty of fruits and vegetables in your diet. The more fiber-rich fruits you eat, the less tempted you will be to have high-fat foods.
Fish Benefits
Eating fish at least twice a week provides heart-healthy benefits and makes a healthy alternative to meat and poultry. Fish containing omega-3 fatty acids decrease triglycerides, lower blood pressure, reduce blood clotting and reduce the risk of heart disease, according to MayoClinic.com. Inuit Eskimos have decreased triglycerides and improved cholesterol levels. They get high amounts of omega-3 fatty acids from the fish in their diets, the University of Maryland Medical Center points out. Fish oil supplements, usually made from fish rich in omega-3, may also reduce triglyceride levels.
Unsaturated Fat
Omega-3 fatty acids are a type of unsaturated fat, a healthy fat that helps improve triglyceride and cholesterol levels. Fish containing omega-3 fatty acids include albacore tuna, salmon, mackerel, halibut, sardines, herring and lake trout. You can also find omega-3 in walnuts, soybeans and flaxseed as well as soybean, walnut and flaxseed oils. Include unsaturated fats in your cooking and preparation of foods instead of saturated fats. Olive and canola oils, rich in monounsaturated fat, make healthy replacements for butter or other unhealthy fatty additives. Choose liquid margarine over hard margarine, which contains trans fat.
