High triglycerides, a type of fat in your blood, can increase your risk of heart disease, stroke, and complications from diabetes. Diet plays a significant role in managing triglyceride levels. This guide explores What Food Causes Triglycerides To Be High and offers dietary recommendations for maintaining healthy levels.
Foods and drinks that elevate triglyceride levels often share common traits: high in fat, sugar, and carbohydrates. While diet is a primary factor, lifestyle choices, genetics, and certain medications can also contribute to high triglycerides.
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Foods and Drinks to Limit or Avoid
If you are concerned about high triglycerides or want to prevent them, limiting or avoiding the following food categories can help maintain healthy levels.
Sugar
Simple sugars, particularly fructose, are major contributors to elevated triglycerides. Excessive sugar intake can lead to insulin resistance, a risk factor for type 2 diabetes. When your body cannot efficiently use insulin to convert sugar into energy, blood sugar levels rise.
Common sources of high fructose and simple sugars include:
- Candy
- Ice cream and sweetened yogurt
- Fruit juices and drinks (e.g., lemonade)
- Tomato sauces
- Cereals
- Jams and jellies
- Milkshakes and smoothies
- Energy and sports drinks
- Foods and drinks listing corn syrup, sucrose, glucose, fructose, maltose, or honey as the first ingredient
- Dried and canned fruit
While fruit can be a healthy choice due to its vitamins, minerals, and fiber, some fruits and fruit juices can negatively impact triglyceride levels. Consult with a healthcare provider or dietitian for personalized advice on fruit consumption if you have concerns.
Saturated and Trans Fats
Saturated fats can increase triglyceride levels. These fats are commonly found in:
- Fried foods
- Red meat
- Chicken skin
- Egg yolks
- High-fat dairy products
- Butter, lard, shortening, and margarine
- Fast food
Trans fats, often found in packaged and fried foods, are also detrimental. While trans fats have been largely banned in the U.S. food supply, it’s still important to be mindful of their presence in certain products.
Refined Grains and Starchy Foods
Refined grains, typically made from white flour, can significantly increase triglyceride levels, especially since they often contain added sugars. Limit your intake of:
- Enriched or bleached white bread, wheat bread, or pasta
- Ready-to-eat cereals
- Instant rice, rice cakes
- Bagels
- Pizza
- Pastries, pies, cookies, and cakes
Starchy foods in general can also contribute to high triglycerides. Opt for 100% whole grains and long-grain rice over instant varieties. Choose non-starchy vegetables like spinach instead of starchy ones like potatoes.
Alcohol
Alcohol consumption is a well-known cause of elevated triglycerides and can exacerbate existing high levels. All types of alcohol – beer, wine, and spirits – can raise triglyceride levels.
Reducing or eliminating alcohol intake can significantly lower triglyceride levels. Even a month of complete alcohol avoidance can make a noticeable difference. If you or someone you know needs help with alcohol consumption, seek support from a healthcare provider or organizations like Alcoholics Anonymous.
High-Calorie Foods
Being mindful of your overall calorie intake is important when trying to lower triglyceride levels. Excess calories are converted into triglycerides by the liver and stored in fat cells.
While some high-calorie foods, like nuts and avocados, offer nutritional benefits, moderation is key. Consult with a healthcare provider, registered dietitian, or nutritionist for personalized guidance on managing your calorie intake.
What Causes Triglycerides to Go Up Quickly?
Triglycerides often spike rapidly after consuming:
- Large meals
- Foods high in fat
- Foods high in simple carbohydrates
This occurs because the excess energy from these foods, if not immediately used, is stored as body fat in the form of triglycerides.
Foods and Drinks to Choose
Incorporating certain foods and drinks into your diet can help lower triglyceride levels.
Omega-3 Fatty Acids
Studies suggest that essential fatty acids, such as omega-3 fatty acids, can help lower triglyceride levels. Good sources of omega-3 fatty acids include:
- Salmon
- Sardines
- Mackerel
- Tuna
- Walnuts
- Flax seeds
- Canola oil
Fish oil or omega-3 supplements can be beneficial, but always consult with your healthcare provider before starting any new supplements.
Protein
Lean protein sources can also play a role in managing triglyceride levels. Consider including these protein alternatives in your diet:
- Skinless white chicken meat
- Low-fat dairy products
- Legumes (chickpeas, lentils, pinto beans, black beans)
- Nuts and seeds (almonds, pecans, pistachios, cashews, sunflower seeds)
- Soy products like tofu or tempeh
Fruits and Vegetables
Eating plenty of vegetables is beneficial for lowering triglycerides due to their low calorie, sugar, and unhealthy fat content. Vegetables are also rich in fiber, which has been shown to lower triglyceride levels in overweight or obese adults.
When selecting fruits and vegetables, consider lower fructose options such as:
- Avocado
- Bananas
- Blueberries
- Oranges
- Asparagus
- Pumpkin
- Spinach
Some research also indicates that regular soy protein consumption can contribute to lower triglyceride levels. Aim to eat wild-caught fatty fish at least twice a week and consume three to five servings of veggies daily, focusing on non-starchy varieties.
Other Factors Affecting Triglyceride Levels
Besides diet, other factors can influence triglyceride levels.
Genetics and Medications
For some individuals, high triglycerides are genetically predisposed. Certain medications can also elevate triglyceride levels, including:
- Birth control pills containing estrogen
- Hormone replacement therapy
- Corticosteroids
- Soltamox (tamoxifen)
Lifestyle Changes
Pregnancy can cause a temporary increase in triglycerides. In addition to dietary changes, consider these lifestyle interventions:
- Regular exercise and physical activity
- Avoiding tobacco use
- Limiting alcohol consumption
- Maintaining a healthy weight
- Medications to lower triglyceride levels (as prescribed by your doctor)
Individuals with a genetic risk of higher triglycerides may experience pancreatitis. New medications are being investigated to potentially reduce this risk.
Conclusion
Managing triglyceride levels is crucial for overall health. Understanding what food causes triglycerides to be high empowers you to make informed dietary choices. By limiting sugary foods and drinks, saturated fats, refined grains, and alcohol, and incorporating beneficial foods like fatty fish, lean proteins, and plenty of vegetables, you can take proactive steps to maintain healthy triglyceride levels. Consult with your healthcare provider for personalized advice and recommendations.
