Triglycerides

Healthy food choices can help lower your triglycerides. Cut down on calories, portion sizes, fats and added sugars, especially if you are overweight. Using a smaller plate can help you eat fewer calories. If you have triglycerides that are high or extremely high, you may need to follow a very low fat diet or eat only certain kinds of fats. Talk with your nurse, doctor or registered dietitian if you have questions about how much fat is okay for you.

Vegetables and Fruits

• Eat at least 4-6 servings of vegetables and whole fruits every day. Choose fresh or frozen with “no added sugars.”
• Limit fruit juice to ½ cup each day.

Examples of one serving:

• 1 medium apple.
• 1 cup raw or ½ cup steamed vegetables.

Whole Grains & High-Fiber

• Choose fiber-rich foods: whole grain bread, cereal, pasta, brown or wild rice, beans and legumes.
• Limit simple carbohydrates: white bread, white rice and pasta.

Examples of one serving:

• 1 slice of whole wheat bread.
• ½ cup brown rice or oatmeal.

Limit Sweets & Added Sugars

• Choose water, low-fat milk, coffee, unsweet tea.
• Limit soft drinks, sweet tea, sports and energy drinks, sweets and baked goods.

Examples of one serving:

• 1 Tbsp. sugar.
• 1 Tbsp. jam or jelly.

Choose “Good” Fats

• Choose olive, canola or peanut oil, almonds, cashews, pecans, walnuts and peanuts, peanut butter, flaxseed and avocado.
• Choose fatty fish like salmon, trout, albacore tuna or mackerel at least 2 times per week.
• Remember that even “good” unsaturated fats are high in calories, so keep your portion sizes small.

Limit “Bad” Fats

• Try to limit your saturated fats to 10-16 grams per day, based on your daily calorie needs.
• Avoid coconut oil, palm oil and hydrogenated fat.
• Limit fatty meats like hamburgers, hot dogs, salami, sausage, and whole milk, butter, ice cream and cheese.
• Avoid trans fats, found in stick margarines, snack foods, some baked goods and fast foods.