Good Diet to Lower Triglycerides

Excess calories that are not used by the body are converted to triglycerides, a type of fat, and stored in the fat cells. Whenever the body needs energy, triglycerides are used, but if you have more caloric input than the body can use, the levels of triglycerides will go up. High triglycerides can increase the risk of heart disease, stroke, atherosclerosis (hardening of arteries) and blood vessel complications. A lipid profile can reveal triglyceride levels (include cholesterol readings, too). Any reading over 150 mg/dL signals that you are at risk. However, a good diet plan can lower triglycerides.

Monitor Carbohydrates Intake

• Not all carbohydrates are bad for the body, but carbohydrates rich in sugars, starches and refined grains are nutrient-depleted and full of empty (not beneficial to the body) calories. According to the Mayo Clinic, these simple carbohydrates can cause a sudden spike in insulin production, which in turn can increase triglycerides in the body.

  Bread, pasta, muffins, desserts and sweet snacks made from white flour and refined sugar may taste good but they are not heart-friendly. Instead choose whole-grain options and snacks made with reduced sugars. Fruits and raw vegetables make up bulk with fewer calories. Foods rich in resistant starch (a type of dietary fiber that takes more time to burn) are another way to satisfy carbohydrate cravings while reaping health benefits as well. A study conducted at the Ohihiro University showed that resistant starch significantly reduced cholesterol and triglyceride levels. Good sources of resistant starch include milled grains, corn, potato, green banana and navy beans.

Eliminate Trans Fat

• Processed foods and commercially baked goods may make easy and convenient food options, but they are laden with saturated and trans fat, a sure way of raising triglycerides in your body. Read labels; anything that includes partially hydrogenated oil has trans fats. A good way to keep tabs on your fat calorie intake is to prepare your own meals. Cooking your own meals allows you to cut out unhealthy fats. Opt for lean meat like chicken, turkey and fish. Season them with your favorite low-fat seasonings. Spices and herbs have no fat. Eating salads with your meal can further reduce unnecessary calorie intake as vegetables (you can include fruits too) are low in fat content and high in fiber and phytonutrients.

Increase Healthy Fats

• Monounsaturated and polyunsaturated fats are healthy classification of fats. In particular, omega-3 fatty acids (polyunsaturated fat) found in fatty fish like mackerel, trout, herring, sardines, tuna and salmon, help to reduce cholesterol and triglycerides. Eat at least two to three servings of fish every week.

  Replace saturated fats in your diet with healthy oils like olive oil, safflower oil and canola oil. High in monounsaturated fats, they help to lower bad cholesterol and triglycerides. Nuts, seeds, avocados and peanut butter fall into this category too.

Reduce Alcohol Consumption

• According to reducetriglycerides.com, researchers found that alcohol doesn't just add calories to your diet, it can impair your body's ability to burn fat, thereby increasing triglycerides in your blood. Instead, replace alcohol with red wine (in moderation). Resveratrol, a potent antioxidant found in red wine, keeps cholesterol and triglycerides from forming plaque on arteries, reducing cardiovascular risks.