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How to Lower Triglyceride Levels

Changing Your Diet and Lifestyle


1. Reduce refined sugars and simple carbohydrates.

help reduce your triglycerides, you should eliminate or limit refined sugars and simple carbohydrates. These often go hand in hand, with many products having both. These include white flour, white sugar, sugary carbonated soda, candy, cakes, pastries, breads, cereals, and pasta


  • Instead, include some healthy complex carbohydrates in your diet, such as brown rice, quinoa, millet, barley, whole grain bread, and whole wheat pasta. The added fiber in these foods will also help pull the triglycerides from your system.
  • You should also avoid any product with high fructose corn syrup in it because of its elevated sugar content.

2. Eat fresh foods.

Instead of eating fast or poorly prepared food full of trans and saturated fats and calories, make as much food as you can at home. Fresh vegetables and fruit are much better for you than canned or frozen, which can have hidden ingredients or fats. The fiber and nutrients in fresh produce will help lower your triglyceride levels and help you maintain a healthy weight.


  • All of your vegetables should be fresh if possible with your budget. When making a meal, vegetables should comprise two-thirds of your plate.
  • if you can?t afford fresh food at the grocery store, look for a farmer?s market or co-op that might have lower rates on fresh produce

3. Eat more protein.

Protein can help decrease your triglyceride levels. Focus on lean, healthy meats, such as skinless chicken and lean red meat, instead of fatty red meat or unskinned chicken. You can also get your protein from plant sources, such as beans, certain legumes, and soy products


4. Consume healthy fish

Fish are full of omega-3 fatty acids, which are great for lowering triglyceride levels. Incorporate fish into your diet at least two to three times a week. This includes fish such as tuna, salmon, and mackerel


5. Choose better fats

The oil you use can greatly impact the kinds of fat you eat. Instead of using vegetable oil, use olive, peanut, canola, walnut, or flaxseed. These have healthy monounsaturated fats instead, which are much better for your body


  • Also avoid products with hydrogenated oils in them. Look on the labels of any store bought food product to ensure you eliminate any with these harmful oils in them
  • Contrary to what you might think, fats are not the enemy. In fact, healthy fats can actually help improve triglyceride levels

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