Limit foods made from white flour and white sugar. Include food sources of omega 3 fatty acids regularly. Increase fiber to 30 grams per day (fruits, vegetables, whole grains, beans, nuts). Limit saturated fat to 15 grams per day. Dietary Strategies to Lower Triglycerides Aerobic exercise and resistance exercise have been shown to lower triglycerides and reduce insulin resistance. The most effective strategy to lower triglycerides and prevent insulin resistance is to exercise regularly. This leads to a condition called insulin resistance, a situation which puts a person at high risk for coronary artery disease. An elevated level of triglycerides in the blood is often associated with high blood pressure, low HDL, and carrying excess fat in the belly area. Our liver also makes triglycerides if we eat more calories than we need, if we drink too much alcohol, or eat too many refined carbohydrates. 1 tsp oil (canola oil is the BEST choice)Īll the fat in the food we eat is in the form of triglycerides. Omega-3 fatty acids can be found in fish, nuts, beans, berries and leafy greens. The average American diet is low in Omega-3 fats, which may help explain why heart disease is the number on cause Lower triglycerides and blood pressure, help with arrhythmias, decrease blood clotting, decrease inflammation and also may reduce cancer. Omega-3 fatty acids are a type of polyunsaturated fat that also Some types of unsaturated fats are actually beneficial for the heart. Unsaturated fats can be classified as either polyunsaturated or monounsaturated. Check ingredients in crackers, cookies, cereal, snack foods, nutrition bars, coffee creamers and margarines. Some people think they may be more dangerous to our health than even saturated fat. Trans fatty acids are a type of fat made from vegetable oils that also raise cholesterol, blood pressure and increase the risk of diabetes. 
The biggest sources of saturated fat in the American diet are red meat, whole dairy, chocolate, and butter. Blood clots are what cause heart attacks and strokes. Pressure and make it more likely for your blood to clot.
Saturated fatty acids or saturated fats raise cholesterol and triglycerides in your blood. Different fatty acids have different roles in the body. All fats have nine calories per gram, and since a heart-healthy diet is a lowfat diet, you want to limit your fat to no more than 30 percent of your caloric intake for the day.Īll fats are a combination of various fatty acids, but one type usually predominates. Types contribute to heart disease and cancer. Some fats are actually healthy for the heart and lower disease risk. Fat is one of the major nutrients in food and provides essential fatty acids, which the body can't make.
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