Triglycerides are a type of fat present in both your bloodstream and fat tissue procured from fats eaten from foods or other energy sources like carbohydrates. An excess of this substance can increase your risk of arterial, heart and coronary disease, as they can harden your artery pathways. Health conditions like diabetes, renal disease, obesity and alcoholism may also cause high blood triglycerides, according to MedlinePlus. Avoiding certain foods can help reduce these fats for healthier living.
Saturated Fatty Foods
Saturated fat is the number one cause of heart disease, according to the American Heart Association. Similar to cholesterol, triglycerides can cause plaque build-up and overall decrease in blood circulation that can lead to a stroke or heart attack. Saturated fatty foods like poultry skin, fast food, butter, whole-fat dairy and bacon can wreak havoc on your blood triglyceride levels. Normal levels should be less than 150mg/dL, but those between 150 and 199mg/dL, or those exceeding 200mg/dL are at a significant risk for heart complications, the American Heart Association warns.
Trans Fatty Foods
Trans fatty foods are those that use either hydrogenated or partially hydrogenated oils as an ingredient. Although this process of hydrogenation increases the shelf-life of these products, it actively decreases the lifespan of those who eat it. MayoClinic.com says that trans fat not only raises triglyceride and low-density lipoprotein levels, but it reduces good cholesterol levels thereby fast tracking arterial complications. A large serving of French fries, for example, can have 5g or more of this undesirable fat, MayoClinic.com says. Avoid commercial baked and processed goods, cakes, pastries and certain margarines.
Alcohol
The American Heart Association advocates eliminating alcohol completely from your diet if you need to reduce triglyceride levels. Even a small amount of alcohol can lead to significant changes in plasma triglyceride levels. If you binge drink or are an alcoholic, the excess amount of alcohol in the blood can also modify plasma lipoproteins causing hyperlipidemia, despite alcohol's tendency to thin the blood, according to John Betteridge in the book "Case Studies in Lipid Management."
References
- MedlinePlus: Triglycerides
- American Heart Association: Triglycerides
- MayoClinic.com: Trans Fat - Double Trouble for Your Heart Health
- "Case Studies in Lipid Management"; John Betteridge; 2006
