Triglycerides are fats carried in the blood that come from foods we eat. They can be stored in fat cells in the body. Extra calories in foods, alcohol and sugar can also be changed into triglycerides in the body. Triglyceride levels in the blood can be lowered by either changing your diet or by medication. Here are some tips:
Decrease simple sugars
- Choose a whole fruit in place of fruit juice.
- Pick a cereal with less than 8g of sugar in each serving.
- Avoid sugar on cold and hot cereals; instead use a sugar substitute.
- Pick the low-sugar or sugar-free option for syrup, jelly, pudding, Jell-O and cookies.
- Drink diet and sugar-free beverages in place of soda and other high sugar drinks.
Pick whole grain foods
- Pick breads, crackers, and cereals that include whole grain oats, barley, corn, rice, or wheat as the first ingredient on the ingredients list.
- Avoid foods that use the words bleached or enriched as the first ingredient on the ingredients list.
- Pick bread, rice, pasta and crackers that have more than 2g of fiber in each serving.
- Use brown rice and whole wheat pasta.
Eat more fish
- Choose two or more of these each week: salmon, sardines, tuna and tilapia.
- Men should have no more than 2 drinks each day.
- Women should have no more than 1 drink each day.
- One drink equals 1.5 oz hard liquor, 3 oz wine, or 12 oz beer.
Get to a healthy weight
- Measure your portion sizes.
- Do not skip meals. Eat small portions three to five times a day.
- Be active every day, work up to 30 minutes or more of activity a day.