High levels of triglycerides, a type of fat in the blood, can increase your risk of heart disease. Your body uses triglycerides as an energy source for tissues. However, the body stores excess triglycerides in fat cells that remain in the bloodstream. You can lower your triglycerides or maintain healthy levels by reducing your intake of unhealthy fats. Triglycerides come from fats in foods and are manufactured in the body.
Lifestyle Changes
A diet to reduce triglycerides is similar to diets for high cholesterol, but triglycerides seem to respond even better to diet and lifestyle changes than cholesterol, according to the American Heart Association. The association revised its optimal triglyceride level from 150 mg/dL, to 100 mg/dL in a scientific statement released in April 2011. You can find your levels through a blood cholesterol test from your health care provider. Along with diet, getting at least 30 minutes of physical activity a day helps control your triglyceride levels. Losing weight if you are overweight plays a role in reducing triglycerides.
Unhealthy Fats
Reduce the amount of saturated and trans fats in your diet, the AHA recommends. Saturated fat comes mainly from animal protein, such as meat, poultry, fish and dairy products. Protein helps with your energy needs and muscle building, but you can reduce your intake by choosing the leanest meats with all visible fat trimmed off and skinless chicken or turkey. Fish usually contains less saturated fat than meat and poultry. Fish containing omega-3 fatty acids, such as tuna, salmon, mackerel, herring and halibut, helps to decrease triglyceride levels. The AHA recommends eating fish at least twice a week. Have skim milk, 1-percent milk and low-fat or fat-free dairy products. Consume less than 7 percent of your total calories from saturated fat. Trans fat, often found in commercially baked snack products and fried foods in restaurants, should make up less than 1 percent of total calories.
Reducing Calories
Consume less than 5 to 10 percent of your calories from added sugar. Women should aim for no more than 100 calories a day and men should target 150 calories a day from added sugar. Reduce your intake of fructose from processed and natural foods to less than 50 to 100 g a day. Limit your intake of alcohol if you have high triglyceride levels. Moderate alcohol consumption is usually defined as no more than two drinks a day for men and no more than one drink a day for women.
Adding Healthy Foods
Include plenty of fiber in your diet. Fruits, vegetables and whole grains promote heart health. Fiber-rich foods help fill you up so you avoid temptations to eat high-fat foods. Fruits and vegetables are low in calories to help you control your weight, and they're also rich in vitamins and minerals. Whole grains, such as breads, cereal, pasta, oatmeal and oat bran, control blood cholesterol and weight. Add healthy unsaturated fats to your meals during food preparation and cooking. Monounsaturated fats include olive or canola oils. Nuts and seeds contain polyunsaturated fats which are healthier for you than saturated fats.
