How to Lower Triglycerides With Diet
Triglycerides are a type of fat that is found in the foods we eat, and are created by the body to store excess energy for later use. Each time we consume more calories than we need, our bodies transform those extra calories into triglycerides, which are then stored in fat cells. Triglycerides are necessary for good health, but high levels of triglycerides in the blood have been linked to heart disease, particularly in conjunction with high blood pressure or high cholesterol. High triglycerides can be caused by genetics, an underactive thyroid or some diseases; however, the most controllable factors are obesity, overeating and excessive alcohol consumption.
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Things You'll Need
- Blood test to determine triglyceride level
- Low-fat dairy products or non-dairy alternatives
- Diet or sugar-free beverages
- Healthy whole grains like oatmeal
Instructions
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Limit your alcohol consumption. Excessive drinking can increase triglycerides and is one of the easiest dietary and lifestyle changes to make when lowering triglyceride levels.
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Eat smaller portions. Extra calories are turned into triglycerides every time you overeat. Determine your body's daily caloric needs with the help of your health care provider or a nutritionist and work to stay within that limit each day.
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Limit your trans fat and saturated fat consumption. Get in the habit of reading labels when you shop and cook. This will help you recognize the amount of trans fats and saturated fats that you normally consume and will help you make informed decisions about your fat intake.
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Switch to low fat dairy products, or cut dairy our of your diet completely. Low fat milk, cheese and yogurt are readily available in any grocery store. Non-dairy alternatives, such as rice milk, soy milk, soy ice cream and soy yogurt, are available at some chain grocers and most natural food stores.
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Limit sugar consumption. Sugar adds unnecessary calories to food and drink and is an easy way to unknowingly consume more calories than your body requires. Your body then turns those excess calories into triglycerides, raising the level of triglycerides in your blood. Switching to diet or sugar-free drinks is a good step to lower your triglycerides.
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Increase your fiber consumption. A diet centered on healthy whole grains will increase your fiber intake and help decrease the triglycerides in your blood. Oatmeal is one healthy option that is easy to prepare and incorporate into your diet.
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Tips & Warnings
The National Cholesterol Education Program guidelines state that triglyceride levels of 150 mg/dL or below are considered normal and healthy. Triglyceride levels are measured through a blood test, which can be ordered through your health care provider.
