What to Avoid to Lower Triglycerides?

Triglycerides represent the chemical structure of fats in our body and foods; in blood they form plasma lipids. Food that is not used right away by the tissues is made into triglycerides, transferred to the cells and stored as fat. Hormones release these fat cells between meals when the body needs extra energy. Elevated triglycerides can put you at risk for coronary artery disease, diabetes and other health issues. Avoiding certain foods and making simple changes in your lifestyle can help reduce---or prevent---high levels of triglycerides.

Things to Avoid

• Avoid consuming alcohol on a regular basis, as alcohol can raise triglyceride levels considerably with only a small amount of consumption, according to the American Heart Association.

  Substitute polyunsaturated and monounsaturated oils for palm, coconut, cocoa butter and palm kernel oils. Don't use lard, butter and hydrogenated shortenings when cooking at home. You can find margarine and buttery-tasting spreads made with both polyunsaturated and monounsaturated oils, but limit their use. Use heart-healthy oils, including olive, corn, peanut, canola, safflower and sesame oils. Food rich in natural polyunsaturated and monounsaturated fats include avocados, seeds and nuts---but again, eat them in moderation as they are also high in calories.

  Read the nutrition labels on packaged and canned foods. Avoid products that list high percentages of trans fats, cholesterol and saturated fats per each serving.

  If you are overweight, lose the extra pounds. Cut out foods that raise triglyceride levels such as fatty beef cuts, lunch meats and hot dogs, egg yolks, whole milk, ice cream, French fries, doughnuts and cookies.

Helpful Habits

• Try substituting a vegetarian meal in your diet one or two evenings a week. Include at least two servings per week of omega-3 rich foods such as salmon, albacore tuna and lake trout.

  Include plenty of fresh fruits and vegetables in your diet each day, and emphasize whole grains and high-fiber foods instead of sugary, processed foods such as cakes and cinnamon rolls.

  Exercise at least five days a week for at least 30 minutes each session. This will help you lose weight and increase your energy and general health.