- 1). Eliminate the perpetrators. The first thing you need to do is get rid of any foods that can elevate your triglyceride levels. These would include deep fried foods, processed foods, highly refined foods and foods that are generally high in saturated fat and cholesterol.
- 2). Cut out the alcohol. You don't need to eliminate alcohol altogether, but if you happen to drink a lot, then cut it way down. According the American Heart Association, even small amounts of alcohol can increase triglyceride levels considerably.
- 3). Cut the calories. Being overweight or obese is a marker of high triglycerides. For this reason cut down on caloric intake. This includes reducing intake of all food and liquid sources of protein, carbs and fats.
- 4). Eliminate the sugars. Along with alcohol, sugar causes triglyceride levels to increase. Avoid high amounts of sugars such as candy bars, sweets, doughnuts, processed baked goods and any other high sugar food that is processed.
- 5). Eat fresh and lean. Eat lots of fresh fruits, vegetables and lean meats. Make sure the meats are not cooked in heavy amounts of butter or grease. Some examples of fruits and vegetables are citrus fruits, fruits with no sweeteners or syrups and vegetables such as broccoli, celery, and cauliflower.
- 6). Get your healthy fat. Eat fish that is high in Omega-3 fatty acids. This is an essential fatty acid that the body can't produce on its own. Some examples of these fish are mackerel, herring, albacore tuna, sardines and salmon.
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