Triglycerides are a type of fat in your blood, and elevated levels can increase your risk of heart disease, stroke, and complications from diabetes. While lifestyle choices, genetics, and medications can influence triglyceride levels, diet plays a significant role. Understanding What Food Is High In Triglycerides is the first step toward managing your health. This guide will explore which foods to avoid and which to embrace to maintain healthy triglyceride levels.
Foods and Drinks to Limit or Avoid
If you’re concerned about high triglycerides or aiming to prevent them, reducing or eliminating the following food categories can be beneficial.
Sugary Foods and Drinks
Simple sugars, like fructose, are a primary contributor to elevated triglycerides. Excessive sugar consumption can lead to insulin resistance, a risk factor for type 2 diabetes. Insulin resistance occurs when your body struggles to effectively use insulin to convert sugar into energy, leading to increased blood sugar levels.
Common sources of high fructose include:
- Dried and canned fruits (packed in syrup)
- Candy
- Ice cream and sweetened yogurt
- Fruit juices and sugary drinks (like lemonade)
- Tomato sauces with added sugar
- Sugary cereals
- Jams and jellies
- Milkshakes and smoothies with added sugar
- Energy and sports drinks
- Foods listing corn syrup, sucrose, glucose, fructose, maltose, or honey as primary ingredients
While fruit offers essential vitamins, minerals, fiber, and water, moderation is key.
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Saturated and Trans Fats
Saturated fats can significantly raise 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 hydrogenated fats that have been largely banned in the U.S. due to their detrimental health effects.
Refined Grains and Starchy Foods
Refined or processed grains, typically made from white flour, can increase triglyceride levels and often contain added sugars. Minimize consumption of:
- Enriched or bleached white bread, wheat bread, and pasta
- Ready-to-eat cereals
- Instant rice and rice cakes
- Bagels
- Pizza
- Pastries, pies, cookies, and cakes
Starchy foods can also contribute to elevated triglycerides. Opt for 100% whole grains and long-grain rice instead of instant rice. Choose non-starchy vegetables like spinach over starchy options like potatoes.
Alcohol
Alcohol consumption is a frequent cause of high triglycerides and can worsen 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.
High-Calorie Foods
Being mindful of high-calorie foods is essential when trying to manage triglyceride levels. Excess calories are converted to triglycerides by the liver and stored in fat cells.
Foods and Drinks to Choose
Incorporating the following foods into your diet can help lower triglyceride levels.
Omega-3 Fatty Acids
Omega-3 fatty acids have been shown to help lower triglyceride levels. Good sources include:
- Salmon
- Sardines
- Mackerel
- Tuna
- Walnuts
- Flax seeds
- Canola oil
Fish oil or omega-3 supplements may also be beneficial, but consult with your healthcare provider before starting any new supplements.
Lean Protein Sources
Lean protein alternatives can include:
- 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
- Olive oil, avocado oil, and flaxseed oil
Fruits and Vegetables
Consume plenty of vegetables, as they are low in calories, sugars, and unhealthy fats. Vegetables are also rich in fiber, which can help lower triglyceride levels.
When choosing fruits and vegetables, consider:
- Avocado
- Bananas
- Blueberries
- Oranges
- Asparagus
- Pumpkin
- Spinach
Other Factors Influencing Triglyceride Levels
Besides diet, other factors can affect triglyceride levels, including genetics and certain medications like birth control pills containing estrogen, hormone replacement therapy, corticosteroids, and Soltamox (tamoxifen). Pregnancy can also cause temporary increases in triglycerides.
Lifestyle changes beyond diet can also help:
- Increased exercise and physical activity
- Avoiding tobacco use
- Limiting alcohol consumption
- Maintaining a healthy weight
Conclusion
Managing triglyceride levels is crucial for maintaining overall health. By understanding what food is high in triglycerides and making informed dietary choices, you can significantly impact your health. Focus on limiting sugary foods and drinks, saturated and trans fats, refined grains, and alcohol. Instead, prioritize omega-3 fatty acids, lean protein sources, and plenty of fruits and vegetables. Consult with your healthcare provider or a registered dietitian for personalized advice on lowering your triglyceride levels.
