Just as you need to maintain healthy cholesterol levels, you also need to control your triglycerides. A blood cholesterol test from your health care provider reveals your cholesterol and triglyceride count. High cholesterol and high triglycerides have no symptoms. Eating fish plays a major role in a diet to lower or maintain healthy levels of triglycerides. Getting 30 minutes of regular physical activity a day on most days of the week also helps keep triglycerides under control.
Fats in the Blood
Triglycerides are fats in the blood that come from food and are made in the body. Excess triglycerides, known as hypertriglyceridemia, have been linked to heart disease, the American Heart Association points out. Normal amounts of triglycerides are used for energy sources. When you have too many triglycerides, your body stores them in fat cells. Hormones regulate the release of triglycerides, but excess amounts remain in the blood to increase your heart disease risk.
Omega-3 Fatty Acids
Fish high in omega-3 fatty acids, a type of polyunsaturated fat, help to lower triglyceride levels. These fatty fish include albacore tuna, salmon, herring, halibut, mackerel, sardines and freshwater trout. The American Heart Association recommends eating fish, especially fish containing omega-3, at least twice a week.
Fish and the Diet
Fish makes a healthy substitute for meat and poultry, which contain high amounts of saturated fat. Fish has less saturated fat than do meat or poultry. Too much saturated fat can increase triglycerides. When eating meat or poultry, choose the leanest of meat with all visible fat trimmed off and skinless chicken or turkey. A diet to lower triglycerides also includes low-fat or fat-free dairy products and high amounts of fruits and vegetables, which help control triglyceride and cholesterol levels. Avoid trans fat found in many processed baked goods and fried foods in restaurants.
Heart-Healthy Fish
Aside from decreasing triglycerides, the omega-3 fatty acids in fish also lower blood pressure, reduce blood clotting and lower blood cholesterol, the Mayo Clinic notes, reducing the risk of heart disease and death from heart disease. Inuit Eskimos in the Canadian Arctic and Greenland regions eat high amounts of fatty fish. They tend to have decreased triglycerides and improved cholesterol levels, according to the University of Maryland Medical Center.
Other Omega-3 Sources
For people who cannot eat enough fish in their diet, fish oil supplements may also help lower triglyceride levels. Choose supplements with omega-3 fatty acids from established companies. Omega-3 fatty acids can also be found in walnuts, which may help lower triglycerides and total cholesterol levels in people with high cholesterol. Soybeans and flaxseeds also contain omega-3 fatty acids.
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