What should I order if I have high triglycerides?

Consulting with a dietitian or your physician would be the first step in determining the best diet for you to follow. However, in general, following a heart healthy diet and limiting added sugars would be a good start if you have been told to watch your triglycerides. This means limiting saturated fat (which is found in animal products, such as cheese, dairy, and meats) to no more than 10% of your daily intake and sodium, eliminating trans fats, and incorporating whole grains rich in fiber. Highly refined carbohydrates have been shown to increase triglyceride levels, so try to limit foods and beverages high in sugar, such as soda, fruit juice, cookies and candy. Omega-3 fatty acids, found in salmon, herring, walnuts and flax, have also been found to be helpful in reducing triglyceride levels.  When dining out at a restaurant, you could try the following Healthy Dining menu choices:

  • Fresh Fish: Salmon (lunch) from Red Lobster (290 calories, 9 g fat)
  • Maya’s Mediterranean Salad from The Wrap Shack (350 calories, 14 g fat)
  • California Veggie Pizza on a Whole Wheat Crust from California Pizza Kitchen (520 calories, 18 g fat)