1. Good Sweets, Bad Sweets
Sweets are enemy number one in the fight against high triglycerides. Satisfy your sweet tooth with fresh fruits that are high in fiber. Good selections include blackberries, raspberries, apples and strawberries. Since fruits contain a lot of sugar, which can easily be converted into triglycerides, it's important to select fruits wisely. Limit high sugar fruits like bananas, mango and dried fruits. Skip canned fruit, instead opting for fresh fruits. If you must eat fruits from a can, drain the syrup and rinse the fruit before eating.
2. Load Up on High Fiber Foods
Fiber is good for lowering overall cholesterol numbers; therefore, any diet should be full of fiber. While fruits are good sources of fiber, other sources include breads, grains and vegetables. When shopping for vegetables, select high fiber items, such as peas, artichokes, Brussels sprouts, cauliflower, broccoli and potatoes. Since whole grains have higher fiber content than refined grains, they are generally a better selection. Good whole grains include oatmeal, brown rice, wild rice, popcorn, millet, bulgur and buckwheat.
3. Discriminate Between Fatty Fats and Healthy Fats
While you should avoid eating foods laden with trans fats, saturated fats and hydrogenated polyunsaturated fats, don't avoid all fats. Eat foods that have monounsaturated and polyunsaturated fats. While eating these types of foods provides you with the fats you need, it won't shoot your triglyceride levels through the roof. In addition to limiting bad fats, limit your daily fat intake to approximately 30% of your total calories.
4. Power Up With Omega-3 Fatty Acids
Omega-3 fat can lower triglyceride levels in many people. If you want more omega-3 fat in your diet, eat a fatty fish at least twice a week. There are several types of fish to choose from including mackerel, salmon, sardines, tuna and tilapia. You can also get soy from plant-based foods, such as soy, canola oil, flax seeds and walnuts. Talk to your doctor about adding fish oil supplements to your diet as an alternative or additional source of omega-3 fatty acids.
5. Find an Alternate Protein Source
Trade red meat for other healthier foods that are still rich in protein. Eat lean, skinless meats, such as chicken and turkey. Whenever possible, choose free-range meats. Incorporate vegetable proteins into your diet by consuming dried beans, peas and soy products. Edamame are an excellent source of soy protein and they make an easy snack or appetizer. Another good option is eggs, but preferably egg whites. Once again, seek out free-range eggs whenever possible.
