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Diets for Lowering Triglycerides

Triglycerides are a chemical that, with cholesterol, form plasma lipids in the blood. When you don't use all the calories you eat, you body converts them into triglycerides that are stored in fat cells for later use. A high triglyceride count (over 200 mg/dL) can increase your chances of heart disease. You can reduce a high triglyceride count with dietary changes.

  1. Less Fat

    • Eating foods that contain less fat is the first change to make. If you are overweight, you will want to reduce your entire caloric intake until you reach your ideal weight, burning off fat in the process. Food high in trans fatty acids will increase your triglyceride count, so reduce deep fried foods and snacks such as potato chips. If you need to fulfill a craving, read labels and look for products made without trans fat.
      Read labels and reduce the amount of cholesterol that you consume daily to less than 200 mg. While you should reduce total fat consumption, pay particular attention to saturated fats. Your entire daily caloric intake should be less than 35 percent fat, with not more than 7 percent of that coming from saturated fat. Unsaturated fats are plant-derived fats such as oils, whereas saturated fats come from animal fat such as lard. Choose fat-free milk and find more lean protein sources to consume.

    Food Choices

    • Besides reducing fat, you can help reduce your triglyceride count through other dietary modifications. Eat fish instead of beef or chicken. Fish contains less fat, and fish oils contain omega-3 fatty acids that help reduce triglyceride levels. Choose mackerel, tuna, salmon and trout for the highest omega-3 levels. Other foods that contain omega-3 fatty acids are flaxseed, walnuts, almonds and grapeseeds.
      Don't substitute carbohydrates for high-fat foods. This may increase triglyceride levels in some people. Increase fruit and vegetable consumption to help you consume less calories and fill you up with the fiber they contain.

    Reduce Vices

    • Smoking can increase your risk for coronary artery disease. Alcohol contains empty calories that are converted into triglycerides if not used. Both of these should be reduced if not eliminated entirely to help lower your high triglyceride levels. The American Heart Association recommends not only making dietary changes, but also increasing activity and exercise to have the most significant effect on controlling your triglyceride count. Consult your doctor about other options if your counts do not improve.

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