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Meal Planning to Reduce Triglycerides

Triglycerides are a form of fat in the blood and, like cholesterol, they can cause plenty of problems for your heart. They are a leading cause of coronary artery disease, but they can be controlled with a heart-healthy diet. Reducing your triglycerides requires careful meal planning to reduce your total intake of calories, limit use of excess sugar, cut starch, and eat enough to keep you healthy and feeling full all day.

  1. Plan Smaller Meals

    • Aim for three small meals and at least two snacks in between. Eating several times a day has a few advantages. It keeps you from getting hungry and overeating at large meals, where you'll be tempted to fill up on bread or eat too much of something else that you should be limiting. It also gives you more opportunities to enjoy heart-healthy snacks such as fresh vegetables, low-fat yogurt and nuts like peanuts and almonds.

    Cut Sugar

    • Put a big pitcher of water on the table at every meal, and keep bottled water with you wherever you go. This can control hunger (your body often mistakes hunger for thirst), and it reduces the temptation to drunk sugary sodas and juices. Sugar becomes triglycerides, so limit your use of excess sugar such as table sugar, syrup and jam to a tablespoon or two a day.

    Mind Your Dessert

    • If you eat dessert regularly, such as cake, cookies or other pastries, limit them to one small piece a day. Better yet, try not to eat them at all. If ice cream is your vice, try eating chilled low-fat yogurt with fresh fruits instead.

    Skip Starchy Foods

    • Reduce the amount of starch in your diet. Switch to whole-grain bread products, and limit your intake to two to four servings at every meal. Examples of a serving include a slice of bread, half a bagel or bun, an ounce of dry cereal and half a cup of baked beans.

    Eat Heart-Healthy Fats

    • Switch to unsaturated fats. About a third of your daily calories should come from fat--too little fat will cause you to eat more carbohydrates, and that will send your triglycerides soaring. Cook with heart-healthy oils such as olive oil, peanut oil and canola oil.

    Plenty of Protein

    • Eat heart-healthy sources of protein. Red meat is rich in protein but high in saturated fat, so avoid it whenever possible. Instead, try fish such as mackerel, salmon and tuna packed in water. Avoid deep-fried meats and other foods, and don't eat or cook with anything that contains trans fats. If something has the word "hydrogenated" on the label, do not put it on your menu.

    Avoid Alcohol

    • Drink less. If you drink regularly, reduce your alcohol intake. Alcohol use causes your triglyceride levels to increase.

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