Limiting one's consumption of saturated fat, trans fat, carbohydrates and cholesterol significantly lowers triglyceride levels. Additionally, reducing alcohol consumption and eating more heart-healthy fish that are high in omega-3 fatty acids effectively reduces triglycerides, reports WebMD.
Belly fat contributes to high triglyceride levels, and losing 5 to 10 percent of one's body weight reduces triglycerides. Starchy vegetables such as corn and peas trigger the body to convert those starches into triglycerides, and substituting them with vegetables such as kale and mushrooms helps lower triglycerides. Eating only two or three pieces of fruit a day limits the amount of natural sugars from otherwise healthy fruits that may elevate triglyceride levels. High-fat meats, butter and coconut are all high in saturated fat and should be avoided, advises WebMD.
Additionally, alcohol should be consumed in moderation because women who drink more than one alcoholic beverage a day and men who drink more than two alcoholic beverages a day are significantly more likely to have elevated triglycerides, states WebMD.
Positively, a largely vegetarian diet may substantially lower triglycerides. Beans, oatmeal and other whole grains are high in soluble fiber, take longer to digest and make a person feel full for a longer time. Omega-3 fatty acids protect the heart and reduce triglyceride levels, and for those who are not vegetarian, eating fatty fish that are rich in omega-3s two to three times a week may also reduce triglycerides, says Harvard Health Publications.