The American Heart Association reports that certain dietary practices can reduce triglyceride levels by 20 to 50 percent. These practices include replacing simple carbohydrates with complex carbohydrates, increasing fiber intake, consuming more marine-derived omega-3 fatty acids, reducing saturated fat and eliminating trans fats. Following a Mediterranean-style diet also appears to help reduce triglyceride levels, according to the same source.
Fiber
Fiber-rich foods may help to reduce triglyceride levels, according to the American Heart Association. Fiber-rich foods include beans, whole grains, some cereals, potatoes, fruit and vegetables. Most sources of fiber, however, are also high in carbohydrates. Obtaining 60 percent or more of your daily calories from carbohydrate tends to increase triglyceride levels. To obtain the greatest benefit from additional fiber in your diet, do not simply add fiber-rich foods. Instead, replace simple carbohydrates, such as sugar and white bread, with fiber-rich complex carbohydrates.
Whole Foods
Many processed foods contain triglyceride-raising sugars and trans-fatty acids. You can help to control triglyceride levels by choosing non-processed, whole foods without added ingredients. Examples of whole foods include fresh meat, beans, eggs, cheese, nuts, olive oil and fresh produce. The American Heart Association also recommends limiting saturated fat to help reduce triglyceride levels. This means choosing lean cuts of meat and low-fat dairy products. The Heart Association does encourage consumption of unsaturated fats found in olive oil, nuts and avocado.
Omega-3 Fatty Acids
The American Heart Association recommends 2 to 4 grams of marine-based omega-3 fatty acids per day to help reduce triglyceride levels. Excellent sources of these healthy fats include salmon, herring, anchovies and sardines. Meeting these recommendations may require supplements in addition to increased intake of fish, according to the American Heart Association. Vegetarian sources of omega-3 fatty acids have not consistently demonstrated similar benefits, but they are an excellent choice for protein and unsaturated fat. These foods include flax seed and walnuts.
Mediterranean Diet
The American Heart Association reports that Mediterranean-style diets have a beneficial effect on triglyceride levels when compared with lower-fat diets. Mediterranean-style diets emphasize whole foods rich in fiber, complex carbohydrates and healthy fats, such as fruit, vegetables, nuts, fish, beans, whole grains and olive oil. The cuisine originates in the nations bordering the Mediterranean Sea, including Italy, Greece, Spain, Turkey and Morocco.
