Triglycerides are fats that are present in the bloodstream. They are usually derived from foods that are high in fat or carbohydrates. Your body converts the unused calories from these foods to triglycerides and stores them in fat cells. High triglycerides are linked to heart disease, according to the American Heart Association, and you should keep them in check. Avoiding certain foods is the best way to regulate triglycerides.
Starches
Starches are bad because they are high in carbohydrate density. When the body breaks down carbohydrates, it becomes sugar. Avoid both simple and complex carbohydrates. Limit your consumption of anything made with flour, including bagels, pasta, rice, potatoes, rolls, pizza, pretzels and chips. Small portions of these foods can be OK. High-Triglycerides.com recommends substituting refined starches with whole grains and legumes, such as beans.
Saturated Fats
Saturated fats have been shown to lead to increased triglycerides and can be found all over the food map. Animal meats, especially red meats, are usually very high in saturated fat, and you should avoid them. Lard, butter, shortening and fried foods and other foods high in saturated fats. Dairy products, such as whole milk, whole milk dairy products, cheese and cream cheese, are also high in saturated fat. Fast foods are also usually high in saturated fat.
Trans Fats
Trans fats can typically be found in margarine, vegetable shortening, fast foods and most snack foods you can buy at the store, including pastries, cakes, pies, and crackers. Trans fats are also present in high amounts in most fried foods. Fried foods are usually cooked in vegetable oils that are high in trans fats, which can raise your LDL and triglyceride levels. Trans fats are also known as "partially hydrogenated oils," so beware of that term when looking at nutritional information on labels, advises MayoClinic.com.
Vegetable Oils
Corn, soy, safflower, canola and other vegetable oils increase triglyceride levels. When these oils are used for cooking and deep frying, they become oxidized, which results in the formation of trans fats and an increase in triglyceride levels.
Alcohol
Because alcohol is fermented sugar, alcoholic beverages are high in calories. Your body stores these excess calories as fat. When you have excess fat, your triglyceride levels increase. Your body will also process the fermented sugar into glucose, which further raises triglyceride levels. MayoClinic.com warns that even small amounts of alcohol can raise triglyceride levels.
Sugar
Sugar is a source of calories, excess amounts of with are stored as fat. Avoid concentrated, processed, sugary sweets, such as honey, molasses, jellies and candy, as well as such dessert as pies, cakes, cookies and doughnuts.
Fruit juices are also high in sugar. The TGs Reduction Formula website states that most fruit juices contain 8 tsps. of sugar per 8-oz. glass. Eat raw fruits instead. They contain far less sugar because they release less fructose into the blood.
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