What is the Diet to lower Triglycerides quickly

Triglycerides are a type of fat in the blood. High levels of triglycerides can increase your risk of heart disease and stroke. If your triglyceride levels are high, choosing the right foods can help lower your triglycerides and keep your heart healthy.

Work with your health care provider or a diet and nutrition specialist (dietitian) to develop an eating plan that is right for you.

What are tips for following this plan?

General guidelines

• Lose weight, if you are overweight. For most people, losing 5–10 lbs (2–5 kg) helps lower triglyceride levels. A weight-loss plan may include.
  • 30 minutes of exercise at least 5 days a week.
  • Reducing the amount of calories, sugar, and fat you eat.
• Eat a wide variety of fresh fruits, vegetables, and whole grains. These foods are high in fiber.
• Eat foods that contain healthy fats, such as fatty fish, nuts, seeds, and olive oil.
• Avoid foods that are high in added sugar, added salt (sodium), saturated fat, and trans fat.
• Avoid low-fiber, refined carbohydrates such as white bread, crackers, noodles, and white rice.
• Avoid foods with partially hydrogenated oils (trans fats), such as fried foods or stick margarine.
• Limit alcohol intake to no more than 1 drink a day for nonpregnant women and 2 drinks a day for men. One drink equals 12 oz of beer, 5 oz of wine, or 1½ oz of hard liquor. Your health care provider may recommend that you drink less depending on your overall health.

Reading food labels

• Check food labels for the amount of saturated fat. Choose foods with no or very little saturated fat.
• Check food labels for the amount of trans fat. Choose foods with no trans fat.
• Check food labels for the amount of cholesterol. Choose foods low in cholesterol. Ask your dietitian how much cholesterol you should have each day.
• Check food labels for the amount of sodium. Choose foods with less than 140 milligrams (mg) per serving.

Shopping

• Buy dairy products labeled as nonfat (skim) or low-fat (1%).
• Avoid buying processed or prepackaged foods. These are often high in added sugar, sodium, and fat.

Cooking

• Choose healthy fats when cooking, such as olive oil or canola oil.
• Cook foods using lower fat methods, such as baking, broiling, boiling, or grilling.
• Make your own sauces, dressings, and marinades when possible, instead of buying them. Store-bought sauces, dressings, and marinades are often high in sodium and sugar.

Meal planning

• Eat more home-cooked food and less restaurant, buffet, and fast food.
• Eat fatty fish at least 2 times each week. Examples of fatty fish include salmon, trout, mackerel, tuna, and herring.
• If you eat whole eggs, do not eat more than 3 egg yolks per week.

What foods are recommended?

The items listed may not be a complete list. Talk with your dietitian about what dietary choices are best for you.

Grains

Whole wheat or whole grain breads, crackers, cereals, and pasta. Unsweetened oatmeal. Bulgur. Barley. Quinoa. Brown rice. Whole wheat flour tortillas.

Vegetables

Fresh or frozen vegetables. Low-sodium canned vegetables.

Fruits

All fresh, canned (in natural juice), or frozen fruits.

Meats and other protein foods

Skinless chicken or turkey. Ground chicken or turkey. Lean cuts of pork, trimmed of fat. Fish and seafood, especially salmon, trout, and herring. Egg whites. Dried beans, peas, or lentils. Unsalted nuts or seeds. Unsalted canned beans. Natural peanut or almond butter.

Dairy

Low-fat dairy products. Skim or low-fat (1%) milk. Reduced fat (2%) and low-sodium cheese. Low-fat ricotta cheese. Low-fat cottage cheese. Plain, low-fat yogurt.

Fats and oils

Tub margarine without trans fats. Light or reduced-fat mayonnaise. Light or reduced-fat salad dressings. Avocado. Safflower, olive, sunflower, soybean, and canola oils.

What foods are not recommended?

The items listed may not be a complete list. Talk with your dietitian about what dietary choices are best for you.

Grains

White bread. White (regular) pasta. White rice. Cornbread. Bagels. Pastries. Crackers that contain trans fat.

Vegetables

Creamed or fried vegetables. Vegetables in a cheese sauce.

Fruits

Sweetened dried fruit. Canned fruit in syrup. Fruit juice.

Meats and other protein foods

Fatty cuts of meat. Ribs. Chicken wings. Bacon. Sausage. Bologna. Salami. Chitterlings. Fatback. Hot dogs. Bratwurst. Packaged lunch meats.

Dairy

Whole or reduced-fat (2%) milk. Half-and-half. Cream cheese. Full-fat or sweetened yogurt. Full-fat cheese. Nondairy creamers. Whipped toppings. Processed cheese or cheese spreads. Cheese curds.

Beverages

Alcohol. Sweetened drinks, such as soda, lemonade, fruit drinks, or punches.

Fats and oils

Butter. Stick margarine. Lard. Shortening. Ghee. Bacon fat. Tropical oils, such as coconut, palm kernel, or palm oils.

Sweets and desserts

Corn syrup. Sugars. Honey. Molasses. Candy. Jam and jelly. Syrup. Sweetened cereals. Cookies. Pies. Cakes. Donuts. Muffins. Ice cream.

Condiments

Store-bought sauces, dressings, and marinades that are high in sugar, such as ketchup and barbecue sauce.

Summary

• High levels of triglycerides can increase the risk of heart disease and stroke. Choosing the right foods can help lower your triglycerides.
• Eat plenty of fresh fruits, vegetables, and whole grains. Choose low-fat dairy and lean meats. Eat fatty fish at least twice a week.
• Avoid processed and prepackaged foods with added sugar, sodium, saturated fat, and trans fat.
• If you need suggestions or have questions about what types of food are good for you, talk with your health care provider or a dietitian.