A Good Diet To Lower Triglycerides

Changing one’s diet to lower triglycerides is not merely a matter of what to give up. It is also a matter of
what to eat.

Contrary to how it may seem there are many foods not on the "Avoid" list. Humanity somehow survived
millennia without ice cream, cakes, margarine and other trans-fatty products.

Many of the foods listed below do more than just not raise triglycerides. They all provide nutritional
benefits and many help reduce triglycerides.

So what does a diet to lower triglycerides look like?


In the "foods to avoid" section we learned that sugar is a major enemy. But we can have some sugar in
our diets. People respond differently to triglyceride conversion. But by replacing refined sugar with
whole fruit we not only remove an easy target of triglyceride conversion but we gain fiber and
phytonutrients essential to good health.

Eat fruit. If you are restricting your diet faithfully and still need to reduce triglycerides you may want to
limit your fruit intake to two or three servings a day.


Yes, carbohydrates can be in a good diet to lower triglycerides. We need carbohydrates. But not the
simple kind. For example: bread. White bread is stripped of most of its nutrition. That is why it is
"fortified". But bread made from a variety of whole grains is a different story. It is high in fiber and
nutrition and is not so quickly turned into triglycerides.

The same goes for rice and pastas. Don’t shy away from these completely. Just stay away from the white
varieties. There are many varieties of non-white rice and whole grain pastas available. If they are
difficult to find in the local store they can be found in health food stores.


We have mentioned fruits and whole grains. But there are other high fiber foods we should eat such

* Dried beans
* Flaxseed (high in omega-3)
* Rice and oat bran
* A variety of vegetables.

Some dark green leafy vegetables provide omega-3. Foods high in fiber will help control your
triglycerides as well as your LDL ("bad") cholesterol.

This latter group (fruits, vegetables, grains, seeds, etc) is sadly left out of most diets. It is possible to
get too many fruits when you have a problem with triglycerides. But my guess is it is rather rare. The
problems usually lie elsewhere in our diets.

Five to ten servings of fruits and vegetables per day in lieu of the sugary-fatty things already in the
average diet would be a vast improvement. Eat lots of vegetables.


Meat can be in a good diet to lower triglycerides. For many of us meat is a necessity.

When choosing red meats select the leanest cuts.

A little extra work in preparing them will produce a fine meal. Just don’t eat too much. Six ounces should
be plenty.

White meat is lower in fat than red meat, especially when the skin is removed. Frying is the least
preferable method of cooking since it usually involves the addition of oils and the process can create
some trans-fats.

There is also the other white meat, except it often is not so white. And it isn’t pork. It is fish.

The best varieties are the fattier cold-water ones. These would include...

* Salmon
* Mackerel
* Tuna
* Anchovies

The reason certain fish are better than others is because of the high levels of omega-3 fatty acids which
have been shown in numerous trials to provide a wide array of health benefits including heart health.

Omega-3 fatty acids also have been shown to reduce triglycerides significantly.

Excerpted from www.optimal-heart-health.com/diettolowertriglycerides.html