Foods to Avoid

• According to the American Heart Association, obesity, physical inactivity and a diet high in carbohydrates are leading factors in the development of high triglycerides. Foods high in simple sugars, such as soft drinks, cookies, candy and desserts, are particularly harmful when it comes to triglyceride levels. Products made with refined grain, such as white bread, crackers and cereals, are rapidly converted into sugar in the body.
  
  

Fish

• Cold water fish is an excellent source of omega-3 fatty acids, a healthy fat that has proven to have a positive effect on triglyceride levels. According to the Agency for Healthcare Research and Quality, omega-3 has been shown to reduce triglyceride levels by 10 to 33 percent. The best sources of omega-3 include salmon, trout, herring, sardines and mackerel. For those who don't like the taste of fish, omega-3 supplements have also been proven beneficial against triglycerides.
  
  

Protein

• Incorporating more protein into meals is a good way to reduce carbohydrate intake while making meals more filling. Eggs, dairy and lean meats are excellent sources of protein and may be consumed at each meal in moderate amounts. Vegetarian sources of protein include nuts and nut butters, legumes, seeds and soy products. A handful of nuts or seeds make a great between-meal snack when used as a substitute for high-carb snacks, such as cookies and crackers.
  
  

Fiber

• A 2009 University of Connecticut study published in the "Annals of Family Medicine" found that barley-derived soluble fiber reduced both triglycerides and total cholesterol. Fiber is believed to control triglycerides by slowing the absorption of carbohydrates in food and preventing blood sugar levels from rising too quickly. Foods high in soluble fiber include beans, peas, oats, barley and whole fruit. Green vegetables, such as spinach, romaine lettuce and broccoli, are high in soluble and insoluble fiber and low in carbohydrates, making them an excellent choice for those looking to reduce triglyceride levels.
  
  

Considerations

• Eating four to six small meals each day, rather than three large meals, can often help lower triglycerides. In addition to diet, regular exercise is beneficial when attempting to improve blood lipid levels. At least 30 minutes of aerobic exercise per day, five days per week, is recommended. Exercise does not need to be inordinately strenuous, as moderate-intensity walking, cycling or swimming has proven beneficial.