Diet To Lower Triglycerides

A high triglyceride level has been shown to increase the risk of stroke and heart attack by as much as 60% even if the Cholesterol level is normal. Simple changes in the diet may help with high triglyceride levels. This article discusses several ways to use the diet to lower triglycerides.


Triglycerides are naturally occurring fats that come from both dietary intake and are manufactured within the body. When present in high levels in the bloodstream, they are blood vessel clogging fats. Triglycerides are considered to be largely responsible for diseases such as atherosclerosis, arteriosclerosis, and venous and arterial occlusion in areas such as the lower legs, heart and brain. While medications to lower triglycerides are available, they have considerable side effects and most experts agree that controlling the diet is the best place to start when attempting to lower triglyceride levels. Many people are successful in lowering triglycerides to normal healthy levels simply through a healthy diet.


The first step to improving the diet in a person with high triglycerides might be to avoid refined carbohydrates. Refined carbohydrates such as white sugar, corn syrup, white flour and foods containing large amounts of these products are a major contributor to high triglyceride levels. Many think that fat content in the diet is the most important factor in reducing triglyceride levels but experts agree that the biggest problem is refined sugar and other simple carbohydrates. Instead of eating processed white flour, one should consume more whole grain products, fibrous foods and other carbohydrates with a low glycemic index such as vegetables, fruits and nuts. Total carbohydrate consumption should be approximately 50% of the total caloric intake.


The second step in controlling the triglyceride levels through diet might be to limit fat consumption to no more than 20 to 30% of the total caloric intake. These calories should be composed of healthy oils such as olive oil, canola oil, safflower oil and peanut oil along with eating foods high in unsaturated fats such as avocados and nuts. In addition, omega 3 fatty acids are present in large amounts in oily fish and have been proven to aid cardiac health. Fish is a healthy substitute for other meats with saturated fat such as beef and pork. Eating fish on a regular basis has been proven to lower cholesterol and triglycerides and to improve cardiac health by as much as 40%.


Losing weight by reducing total calorie consumption and exercising is also important step for reducing health risks of high triglyceride levels in overweight individuals. Obesity is a common contributor to type II diabetes which is known to increase the risk factors and frequency of diseases commonly caused by high triglyceride levels such as arteriosclerosis and atherosclerosis as well as the end results of stroke and heart attack.


In conclusion, many people will benefit from a diet to lower triglycerides. The three best options to accomplish this appear to be reducing refined carbohydrate consumption, limiting fat intake to healthy oils, and losing weight by reducing total calorie consumption.

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