Content

• Steps
• Tips
• Warnings

Triglycerides are fat deposits that are stored in the body. Small amounts of triglycerides are stored in fat cells, excess of which can lead to obesity. The rest of the triglycerides are not stored, but are found in the blood. Excessive triglycerides thicken the blood, making it more likely to clot and block, which can lead to a stroke or heart attack. Triglyceride levels are affected by the food you eat. In general, a diet that is designed to lower your cholesterol levels will help you lower your triglyceride levels as well.

Steps

1. 1 Cut back on sugar in your diet. The body converts sugar into glucose, which is then converted into triglycerides. This applies to all types of sugar, including corn syrup, honey, and fruit juices.
2. 2 Reduce the amount of carbohydrates in your diet, as carbohydrates help the body convert glucose to triglycerides.
   • Choose complex carbohydrates that are high in fiber: whole barley, buckwheat, lentils, oatmeal, brown rice, and green leafy vegetables.
   • Avoid simple carbs like white bread, pasta, baked goods, and most breakfast cereals.
3. 3 Increase the amount of omega-3 fatty acids in your diet.
   • Fish is the best source of omega-3s and should be eaten 2-3 times a week. Most omega-3s are found in mackerel, lake trout, herring, blue and longtip tuna, salmon, and canned sardines.
   • Other sources of omega-3s include spinach, soy and canola oil, mustard greens, flaxseeds, wheat germ, and walnuts.
4. 4 Reduce your fat intake. Calories from fat should be limited to 20 to 30 percent of your total daily calorie intake.
5. 5 Add more low-fat, high-protein foods to your diet, for example: dried beans, low-fat milk and cheese, skinless white poultry.
6. 6 Eat fresh fruit instead of juices. Sugar is often added to fruit juices and, unlike whole fruits, are low in fiber. Canned fruits are also good if they are canned in their own juice without added sugar.

Tips

• Normal triglyceride levels in a healthy adult should be around 150 mg / dL.
• Although doctors agree that moderate alcohol consumption is good for the heart for most people, alcohol raises triglyceride levels in some people. People who are affected by alcohol are called "sensitive". To determine if you are "sensitive", cut out any alcohol for 2 to 3 weeks and then check your triglyceride levels again.

Warnings

• People with triglyceride levels above 500 mg / dL and those who are unable to reduce triglyceride levels through diet may need to take prescription drugs.
• Smoking increases triglyceride levels.
• Triglyceride levels usually rise after a meal. If you want to check your triglyceride levels, then you must exclude all food and drinks 12 hours before the test.