Triglycerides are a form of fat in your diet that can circulate through your blood, much like cholesterol does. Your physician can measure your triglyceride levels via a blood test. If your levels are high, this can indicate you have an increased risk for heart disease. You can take steps to prevent this, however, by making dietary changes that reduce the amount of fat in your diet. Always speak with your physician before making dietary changes, however.
Limit Simple Sugars
Triglycerides are a common component in butter and margarine, which means sugary foods tend to contain higher triglyceride levels. To reduce your triglycerides, the Cleveland Clinic recommends reducing your intake of sugary foods. Examples include candies, chocolate, candy bars, cookies and fruit-flavored treats. Your daily sugar intake should not exceed 8 percent of your total calories for the day when you are eating to avoid triglycerides. You also can cut back on simple sugars found in beverages like sodas, iced tea, lemonade and sweetened fruit drinks.
Reduce the Fats
Because triglycerides are a form of fat, reducing the amount of fat and cholesterol in your daily diet can help lower triglyceride levels. Limit the amount of calories from fat in your daily diet to less than 30 percent, recommends eMedTV. Out of this fat allowance, no more than 10 percent of your calories should come from saturated fats, which are found in animal products, such as red meat. Choose lean meats whenever possible and prepare your food with low-fat cooking methods, such as baking or grilling.
Eat More Whole Grains
Refined grains, such as white bread or white rice are converted into sugar more quickly in your body, which can raise your triglyceride levels, according to the Cleveland Clinic. Therefore, it is better to swap refined grains for whole grain, such as whole-wheat pasta, brown rice, barley, couscous or whole-wheat crackers.
Add Omega-3s
Omega-3 fatty acids have been shown to reduce triglyceride levels. These fatty acids also can help other aspects of your health related to heart disease, such as lowering your blood pressure and decreasing your risk of blood clotting that can lead to stroke. To increase the amount of omega-3s in your diet, you can consume fatty fish, such as salmon, tuna, herring, sardines and mackerel.
