Triglycerides are fats produced from the foods people eat. Certain types of foods, along with excess calories, can significantly increase triglycerides. At high levels, triglycerides can amplify the risk of atherosclerosis, heart attack and stroke. Leading a healthy lifestyle and reducing or eliminating problematic foods are key to managing triglycerides.
Sugary And Refined Foods
Simple carbohydrates and added sugars have little to no nutritional value and mainly contribute calories. Extra calories lead to increased triglycerides and weight gain thereby reducing heart health. The American Heart Association recommends women consume no more than 100 calories, or 6 tsp., of sugar a day, and men are limited to 150 calories, or 9 tsp., a day. Reduce or eliminate products made with white flour and avoid table sugar, sugary drinks, hard candies, chocolate, jelly, fruit flavored treats and snacks, sugary cereals, cookies, ice cream, frozen yogurt, pies and cakes.
Cholesterol-Rich Foods
High triglycerides are often accompanied by high cholesterol, another type of fat. When triglyceride and cholesterol levels are high, there is too much fat in the blood and is termed, lipid disorder. A lipid disorder increases the risk for atherosclerosis, heart disease, stroke, high blood pressure and other ailments. There are several causes for this condition, but most stem from poor diet. The dietary recommendation for cholesterol intake is a limit of 300 mg a day for most individuals and 200 mg a day for those with heart disease. Foods high in cholesterol and saturated fat, such as fatty meats, egg yolks, liver and whole milk products, should be avoided.
Alcohol
Alcohol is high in calories and sugar, and according to MayoClinic.com, has a particularly powerful effect on triglycerides, even in small amounts. While the recommended alcohol intake for most people is a limit of two drinks a day for men and no more than one drink a day for women, the Cleveland Clinic recommends few to no alcoholic beverages if triglyceride levels are high.
Saturated Fat
Most fats in the diet, such as margarine, butter and oils are in triglyceride form before eaten. Diets high in saturated fats are thought to have the most cholesterol raising ability. These foods include fatty cuts of meat, egg yolks, skin on poultry, lard, butter, palm oil, coconut oil, desserts and sweets, fried foods, fast foods and most snack foods.
Trans Fats
Trans fats are a type of fat in which liquid fat is turned into a solid fat by way of hydrogenation. Trans fats are thought to possess as much potential at raising cholesterol as saturated fats do. In addition, trans fats raise the bad cholesterol while lowering the good. Avoid intake of fried foods, pies, cakes, shortening, stick butter or any foods with the following ingredients: partially hydrogenated oil or hydrogenated oil.
