How to Create a Diet to Lower Triglycerides

Learn how to create a diet to lower triglycerides.

Are you concerned about high triglyceride levels?

Has your doctor advised you to make changes to your diet to lower triglycerides?

Creating a diet to lower triglycerides is not difficult and it does not mean giving up all of the foods you enjoy.

Difficulty: Easy

Instructions

1. Avoid High Fat Foods
   
   Triglycerides are a type of fat that accumulates in the bloodstream. High triglyceride levels are one of the primary risk factors for heart disease. It is important to reduce fat as much as possible when creating a diet to lower triglycerides. Avoid high-fat dairy products like whole milk and rich cheeses and replace them with skim milk and low-fat cheeses. Reduce fatty meats like sausages and luncheon meats, replacing them with lean meats and fish. Broil or roast your meats instead of frying them, and remove skin from chicken. Avoid fried foods and reduce or eliminate butter or margarine. Choose unsaturated fats over saturated fats, but use them sparingly.

2. Avoid Simple Carbohydrates (sugar)
   
   There are two types of carbohydrates: Simple and complex. Complex carbohydrates are foods like breads, grains, rice and potatoes and they are an essential part of a healthy diet. Simple carbohydrates are sugars, and they are converted into triglycerides in the bloodstream. Eliminate as much sugar as possible from your diet to lower triglycerides.

3. Avoid Alcohol
   
   Alcohol is converted into sugar by the body and it increases triglyceride levels. Limit your alcohol consumption or completely eliminate it from your diet. To lower triglycerides, avoiding alcohol is one of the simplest things you can do.

4. Avoid Certain Foods When Dining Out
   
   When dining out, following a diet to lower triglycerides can be challenging, but not impossible. Choose clear soups over cream ones. Avoid French fries as a side dish and have salad instead. Order dressings and gravy on the side because you eat less of it. Have pastas with tomato sauces instead of cream sauces. Drink water, unsweetened tea or coffee or fruit juice instead of alcohol or soda. Skip dessert or share one with another person so you eat less of it.

5. To create a diet to lower triglycerides, it helps to know your foods. Do some research or consult a nutritionist to compile lists of 'good' foods and 'bad' foods. Once you know what to eat and what to avoid, lowering triglycerides is easy.
   
   While you're here be sure to take a look around for more tips and information on dieting.