Most fats in food exist in a chemical form known as triglycerides; this type of fat also naturally occurs in the body. Your body uses triglycerides as a form of energy, but excess levels can result in a number of serious problems, including heart disease. Your diet plays an important role in managing high triglyceride levels --- and what you do not eat takes center stage over what you do.
Refined Carbohydrates
The amount of carbohydrates you consume, particularly refined carbohydrates, represents the biggest influence on triglyceride levels, integrative medicine expert Dr. Andrew Weil explains. When you eat carbohydrates, your body turns them into glucose, your cells' primary energy source. The hormone insulin helps move glucose into your cells. Refined carbohydrates break down very fast, leading to large spikes in glucose, which in turn cause the release of large amounts of insulin. Large amounts of insulin cause your body to store excess triglycerides. Limit your intake of white-flour breads, pasta and crackers, sugary foods like cookies and ice cream, fruit juice, soda and other sugar-laden beverages.
Starchy Foods
While refined carbohydrates pose the biggest threat to triglyceride levels, you must also monitor overall carbohydrate consumption. The Cleveland Clinic recommends limiting your intake of starchy foods that contain large amounts of carbohydrates, which lead to large spikes in insulin. This includes potatoes, yams, corn and peas. You do not have to avoid these foods completely, but limit serving sizes to a half-cup or less.
Cholesterol and Fats
Foods high in cholesterol, saturated and trans fats also contribute to high triglyceride levels. Limit your intake of full-fat dairy and animal protein --- red meat in particular. These foods contain a lot of saturated fat and cholesterol. Keep fat to about 30 to 35 percent of your total daily caloric intake, with saturated fat accounting for about 7 percent or less. Do not consume more than 200 milligrams of cholesterol daily.
Trans fats --- vegetable oils chemically altered to increase freshness and shelf-life of food --- also raise triglyceride levels and have been identified as the most harmful form of fat. You will find trans fats in fried foods, fast food, shortening, margarine and any packaged food that lists partially hydrogenated oil as an ingredient.
Alcohol
Alcohol of all kinds also raises triglyceride levels. The Cleveland Clinic advises men to limit alcohol to two drinks per day and women to limit themselves to one. One drink equals 1.5 ounces of hard liquor, 12 ounces of beer or three ounces of wine.
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