Trigliceride Lowering Diet

If you have been diagnosed with a high triglyceride count, you are at risk for serious cardiovascular conditions such as coronary artery disease or possible stroke. Triglyceride counts are often discussed with cholesterol as they together form the lipids found in the blood stream. Too much triglyceride stored in fat cells can lead to a build-up along arterial walls. Changing your diet can control and reduce your high triglyceride levels.

Lose Weight

• Calories that your body does not metabolize are converted into triglycerides and stored in fat cells. If you are overweight, you are accumulating more triglycerides and increasing your chances of heart attack or stroke. Your first priority is to get on a diet and exercise program based on consultations with your doctor to reduce the weight and burn fat off of your body.

  The American Heart Association recommends not just making dietary changes, but adding cardiovascular exercise to your life. This helps build muscles and burn more calories, and the aerobic activity improves the health of your heart.

Good Fat, Bad Fat

• Not all fat has the same effect on your body. Fats derived from plant oils such as olive oil, canola oil and almond oil are referred to as unsaturated fats. You can identify these fats because they remain a liquid at room temperature. Saturated fats such as lard are derived from animal products. The American Heart Association recommends substituting unsaturated fats for saturated fats. That being said, you should still limit your saturated fat content to no more than 7 percent of your daily intake.

Foods

• Of course a balanced diet is the ideal, with every food group in moderation. Consume lots of fresh fruits and vegetables to help fill your stomach with high-fiber contents from low-calorie sources. You can still eat steaks and hamburgers, but limit the amount of fast food you eat, reduce the amount of deep-fried foods you consume and try to cook more meat that is lean and lower in fat when possible. Introduce more fish into your diet such as trout, mackerel, herring, tuna and sardines. These fish are high in omega-3 fatty acids and reduce triglyceride levels. Walnuts, almonds and flax seed are also great sources of omega-3 fatty acids.

  Cinnamon and garlic are also known to help reduce triglyceride levels. Use them when cooking to help your diet be more effective. Try to drink only water, and avoid sugary soft drinks, nicotine and caffeine as they can contribute to higher triglyceride levels. Drinking green tea daily is another way to reduce your high triglyceride count.