Triglycerides are a type of fat that circulates in the blood. While the body needs triglycerides to function properly, the risk for heart disease rises if levels get too high. A high level of triglycerides can be caused by various diseases, be a side effect of medications or the result of an unhealthy diet. To help protect against heart disease, bring triglyceride levels down to 150 or less. If high triglyceride levels are due to diet, there are foods to avoid or cut back on to help bring levels down.
Low-Calorie Foods
After eating, the body converts food to glucose for energy. If more calories are consumed than needed from any kind of food, the extra calories are converted into triglycerides and stored in the body, reports the American Heart Association. This means that when it comes to diet, the most important step for lowering triglyceride levels is to cut out extra calories from fats, proteins and carbohydrates. A physician or registered dietitian can recommend a daily caloric intake, based on age, gender and overall health. The goal should be to develop a lifelong plan that will encourage healthy weight loss and, even more importantly, a plan that will maintain the weight loss.
Sugary and Refined Foods
High triglyceride levels can contribute to plaque buildup along the artery walls, which causes the blood vessels to become hard and narrow. When this occurs, blood flow is restricted. If blood flow to the heart is reduced, a heart attack can occur. If the brain does not get the blood it needs, a stroke can occur. To help lower the risk, the MayoClinic.com website recommends cutting back or eliminating sugary and refined foods such as pastries, baked goods, candy, non-diet soda, cookies, granola bars, ice cream and products made with white flour. Sugary and refined foods increase the risk of developing high triglyceride levels. Instead, go for whole grain products and fresh, unprocessed foods.
High-Cholesterol Foods
Eating too much cholesterol can contribute to high triglyceride levels, states the National Heart, Lung, and Blood Institute. Become an educated consumer and learn to read food labels to understand how much cholesterol is in a serving of food. In general, sticking to a diet that is rich in fruits, vegetables and whole grains will lower cholesterol and triglyceride levels. Healthy people should consume no more than 300 mg of cholesterol per day, while those with high triglyceride levels may need to go even lower.
Foods High in Saturated and Trans Fat
The Cleveland Clinic suggests limiting intake of foods high in saturated and trans fats, because they also raise triglyceride levels. Saturated fats are found in fried foods and products that are solid at room temperature, such as shortening and butter. Trans fats are found in products such as cookies and crackers that have the words hydrogenated or partially hydrogenated in their ingredient list. To lower triglyceride levels, no more than 30 percent of total daily caloric intake, should be from fat and only 7 percent of that, should be from saturated fats. Trans fats should be eliminated altogether. Instead go for monounsaturated and polyunsaturated fats, such as canola and olive oils.
Alcohol
Alcohol consumption has also been linked to higher triglyceride levels. Beverages such as beer, wine, spirits, mixed drinks, wine coolers and coffee drinks with alcohol added should be consumed in moderation. For men, it's two drinks per day; for women, one drink. One drink is the equivalent of 1.5-ounce of spirits, 3 ounces of wine or 12 ounces of beer.
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