Making the Right Food Choices for Lowering High Triglycerides

 Making the Right Food Choices for Lowering High Triglycerides


We may not always make the right choices when it comes to living a healthy lifestyle, but it is never too late to start. Lowering high triglycerides can be done with some dietary changes. The foods you put into your body today can impact your health tomorrow. Having a low overall cholesterol and triglyceride level can help lower your risk for some serious health issues. You can take charge of your health by altering your diet appropriately.

Making the Right Food Choices for Lowering High Triglycerides

1. What are Triglycerides?

There are two types of fat found in the body. We know one as cholesterol. The other isn't talked about as much, but it is called triglycerides. Triglycerides are found in the blood, and are released from hormones for energy in between meals. If you normally eat more calories than you get rid of through exercise, you may have high triglyceride levels.

2. What if I Have High Triglyceride Levels?

The normal range that is looked for in a healthy person is less than 150 mgdL. If your levels are 150-199 mgdL you are considered borderline high. Anything higher than that is considered high, or very high, triglycerides. If you have been tested and have high triglyceride levels, you probably do not have any symptoms. However, if you have high triglyceride levels due to genetics, you may notice fatty deposits under your skin. With having a high triglyceride level, you need to take care of this problem before it causes extreme health risks, such as heart disease.


Stay away from fried foods, and starchy foods. These both can raise your triglyceride levels, which can put your heart at risk for disease.

3. What can I do to Help Lower High Triglycerides?

If you have high triglyceride levels, your doctor may start talking about medication. Your first step in fighting this and lowering your levels is to change your lifestyle. You will want to exercise at least 60 minutes per day. This can be broken up throughout the day, so you do not need to devote an entire hour to exercise at one time. Limiting fats and sugars in your diet is another change that needs to be made. Obesity can help contribute to high triglycerides, and poor health in general. There are other things you can do as well, like quit smoking, and limit your alcohol intake.

4. What Foods Help Lower High Triglycerides?

Since we need food to live, we need to make the right choices in regards to what foods we eat, so that our health is not compromised. Fish is a great option for many reasons, but it definitely can help lower those high triglycerides. Try to stick with cold water fish like herring, mackerel and halibut. Fruits that have a lot of fiber, such as apples, figs, dates and strawberries are great at battling those troublesome fatty lipids. Potatoes are a vegetable that can be beneficial, but in their natural form only. Mashed potatoes can actually raise triglyceride levels. Tomatoes are a great choice, so add them to your favorite salad, or eat plain for a nutritious snack. Two other foods that should be added to your grocery list are grains and legumes. Both have heavy triglyceride fighting power.

It can be stressful at first when you have decided to make some lifestyle changes, but once you get in a routine, it will be easier. Throw out any junk food, and only fill your cupboards with healthy choices. If you lower your triglyceride levels, you will be doing your heart a big favor.

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