According to Cleveland Clinic, the body converts excess calories, alcohol and sugar into triglycerides that are carried in the blood and stored in the cells. Physicians measure blood triglyceride levels after 12 hours of fasting for the most accurate results. The Mayo Clinic website indicates that a normal blood triglyceride level is below 150 mg/dl. Borderline high readings start at 151 to 200 mg/dl, while doctors consider 200 mg/dl and above very high. High triglycerides increase the risk for heart disease and stroke. Individuals who want to decrease triglycerides should avoid the foods that encourage high levels of these fats.
Processed Foods
The Cleveland Clinic indicates that consuming foods high in simple sugars significantly elevates triglyceride levels. Processed foods such as cookies, cakes, pastries and candy are notorious for containing large amounts of simple sugars. Replacing processed snacks with fruit and whole grains aids in lowering triglycerides. Also, limit foods with lots of sugar such as fruit juice, soda, high-sugar cereal and frozen treats. Cleveland Clinic recommends limiting sugar intake to less than 8 percent of calories consumed daily.
Alcohol
Alcohol also serves to increase triglyceride levels significantly. High triglyceride levels, particularly when coupled with prolonged alcohol use, can lead to development of a fatty liver. In this condition, large amounts of triglycerides are deposited in the liver, causing it to swell. Limiting alcohol consumption is important in keeping triglyceride levels low. The Cleveland Clinic states that individuals with high triglycerides should totally avoid alcohol or limit alcohol intake to five ounces per day.
Fatty Meats
Saturated fats are major culprits in raising triglyceride levels. Fatty cuts of meat have high levels of saturated fats. The American Heart Association recommends substituting hamburger and fatty steaks with lean poultry or fatty fish such as salmon, mackerel, albacore tuna and lake trout. Unlike fatty meats, fatty fish contains high levels of unsaturated fats, which help to lower triglycerides and decrease heart disease risk.
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