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Healthy FoodSUPPLIES
- Whole grains like quinoa, brown rice and bulgar
- Fresh fruits and vegetables
- Plain, nonfat yogurt
- Unsweetened beverages or diet drinks
- Fish
Overview
Triglycerides are a form of fat found in the bloodstream and stored in body fat. They can build up in the body if you regularly consume more calories than you burn. According to the National Institutes of Health (NIH), high levels of triglycerides can cause your arteries to harden and put you at risk for heart disease. Ideally, you should keep your triglyceride levels under 150 mg/dL. There are several ways you can modify your diet to help lower your triglycerides.
Step 1
Replace the refined grains in your diet with whole grains, including quinoa, brown rice, bulgar or couscous. The Cleveland Clinic recommends whole grains because refined grains cause a rapid increase in blood sugar, which may raise your triglyceride levels even more. Limit your intake of white potatoes, pasta, white bread or any other product made with refined or bleached grains.
Step 2
Eat plenty of fresh produce and nonfat, low-sugar dairy products like plain nonfat yogurt. Vegetables, in particular, should be a staple of your diet and you should aim for at least three to five servings per day. Fruit is also recommended, but avoid fruit juices and dried fruit because of their high sugar content.
Step 3
Substitute fish for red meat at least two or three times a week. The American Heart Association (AHA) recommends eating salmon, tuna, herring or other fish high in omega-3 fatty acids as a substitute for red meat. Many cuts of red meat are high in saturated fat, which can increase your triglyceride levels. Fish, on the other hand, can help lower your triglycerides due to its high omega-3 content.
Step 4
Limit the amount of added sugar you consume in your diet. The Cleveland Clinic recommends that no more than 8 percent of your daily calories come from sugar when you are attempting to lower your triglycerides. Don't add extra sugar to your coffee or tea, and cut back on your intake of candy, ice cream, cookies and jelly. Snack on fruit if you are craving something sweet.
Step 5
Cut back on any sugary drinks you consume, like soda, fruit juice or sweetened coffee drinks. These drinks can increase your blood sugar and subsequently cause a rise in triglycerides, according to the Cleveland Clinic. You can consume artificially-sweetened or diet drinks.
Step 6
Cut out the alcohol in your diet or restrict it greatly. The AHA has found that even moderate intake of alcohol--two alcoholic beverages a day for men, and one for women--can cause increases in triglyceride levels.
Step 7
Limit your cholesterol intake. The Cleveland Clinic recommends that people with high triglycerides limit their cholesterol intake to less than 200 grams per day, which is about the amount in one egg yolk. Try to limit your consumption of eggs, whole milk and red meat.
Step 8
Talk to your doctor or a dietitian if you still are having trouble lowering your triglycerides through diet. Some patients may require medication in order to adequately lower their triglycerides.
TIPS AND WARNINGS
- TIP : Your efforts to lower your triglycerides through diet may be much more successful if you add an exercise component to your program. According to the AHA, losing weight and exercising regularly can be very effective in lowering triglycerides. Gradually build up to approximately 30 minutes of exercise per day by walking, jogging or cycling, but talk to your doctor first before you start an exercise program.
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