Foods to Eat to Lower Triglycerides
Triglycerides are a type of fat in the blood. Certain levels of triglycerides are normal and healthy, but high amounts can increase the likelihood that you will develop heart disease. Doctors often test for triglycerides at the same time they check your cholesterol levels, and like cholesterol, triglyceride levels can be controlled by avoiding foods that are high in calories, saturated fats and simple carbohydrates and substituting healthier choices.
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Low-Calorie Foods
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When you eat more than your body burns, your body has to do something with the extra calories; in this case, it converts them to triglycerides and stores them as fat. Simply cutting back on your calorie intake by controlling portions, substituting low-calorie foods (such as vegetables and hummus instead of chips and dip) and eating high-fiber foods that keep you satisfied longer will help reduce triglycerides.
Foods With Healthy Fat
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Swapping monounsaturated fat for saturated fat can also lower your triglyceride levels. You can do this by switching to olive oil, peanut oil and canola oil for cooking, and eating mackerel and salmon instead of red meat. Also, substituting low-cholesterol foods such as egg whites for high-cholesterol foods such as egg yolks will help lower triglycerides.
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Unrefined and Low-Sugar Foods
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When you eat foods high in sugar, your body responds by producing more insulin. This can cause an uptick in your triglyceride levels. Satisfy your sweet tooth with things like fruit or lowfat yogurt instead of sugar-packed chocolate, ice cream or candy, or find sugar-free versions of your favorite treats. The same goes for simple carbohydrates such as foods made with white flower; switching to whole-grain bread may be a little more expensive but will pay off by helping you lower your triglyceride levels.
Cut Back On The Booze
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Doctors sometimes say that moderate alcohol intake can be healthy, but you should avoid alcohol if you're trying to lower your triglycerides. Even a small amount can cause a big spike. If you're at a social event or a bar, do your best not to booze, and don't be afraid to ask the bartender for non-alcoholic drinks.
Foods Without Trans Fats
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Trans fats can raise your triglyceride levels, and what makes it worse is that foods that have small amounts of trans fats can legally be labeled trans-fat free. While a tiny bit of trans fat isn't the end of the world, frequently eating foods with small amounts of trans fats can add up to trouble. The best way to avoid trans fats is to check ingredient labels and look for the word "hydrogenated." If that word appears on the label, don't eat it.
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