First, be sure to read Triglycerides in Blood to understand how this happens. This is not simply about "eating too many fats". Your body turns every energy source you eat - including sugars and starches - into triglycerides for storage. You could easily get high triglycerides from eating a diet high in sugar. This is called carbohydrate-induced hypertriglyceridemia.
Technically, your triglyceride blood level is not related to something you've just eaten. You're required to fast for twelve hours before having a triglyceride test to avoid that very issue. The test aims to measure the amount of triglycerides which are naturally loose in your blood on a daily basis.
Here are ways to help your body more easily process those excess triglycerides, and either burn them or store them properly so they aren't floating loose in the blood.
Seek Out Omega-3sA food category that greatly helps with metabolism and heart health is the omega-3 category. Salmon, soybeans, walnut oil, walnuts, and even fortified eggs are worth adding into your menu.
Eat Soluble Fiber
Fiber is important for you in many ways. Soluble fiber can help your triglyceride levels. Broccoli, Brussels sprouts, and asparagus are all high in soluble fiber.
Stop Smoking
You'd think this would be clear for so many other reasons, but smoking interferes with proper triglyceride storage and use. Kick that habit.
Reduce or Stop Drinking
While drinking in moderation may work for many people, for people who have trouble processing triglycerides, alcohol is a problem. Try cutting out alcohol and see what impact that has on your triglyceride levels.
Do Not Overeat
Again, important for so many reasons, but especially important if you have elevated triglycerides. Having excess calories in ANY form (sugars, starches, fats, alcohols, etc) in your system means the body has to try to store them. If your body is having challenges with that storage process, the excess is going to linger in the blood.
Be Active Every Day
Triglycerides are used by the body for energy. If your muscles were active and using those triglycerides, then it wouldn't be bad that they were in your blood. It might actually be good, because they'd then be used up. Find a way to be active every day. A short walk won't make enough of a difference. It's a start, certainly, but push for more. You have to burn 300 or more calories to start having an impact. Find activities you enjoy and will look forward to.
Manage your Diabetes
If you're diabetic or pre-diabetic that will interfere with your body's triglyceride processing. Talk with your doctor to see if you're in this situation and what can be done to help.
Avoid High-Sugar Foods
Foods that inject high levels of sugar into your body cause a rush that overwhelms your body's processing ability. Cut out white bread, potatoes, candy, cookies, and all those other types of junk foods.
If you have high triglycerides, it's a sign that your body is out of balance. Make the effort to bring it back into balance, and you'll feel much better!
Lisa Shea's Library of Low Carb Books
