High triglyceride levels in your arteries put you at greater risk for suffering heart attacks and strokes. The amount of sugar, fat and alcohol in your diet affects your triglyceride levels. If your triglyceride levels measure high, you should limit the amount of alcohol you drink. The type of alcohol you drink--beer, wine or spirits--doesn't matter.
Triglyceride Levels
If your triglycerides measure higher than 500mg/dl--milligrams per deciliter of blood--ask your doctor about the amount of alcohol you can safely consume. Triglyceride levels above 500mg/dl put you at very high risk of developing cardiovascular disease and general guidelines about alcohol consumption may not meet your needs. Aim to reduce your triglyceride levels to 150mg/dl or less. The American Heart Association in April 2011 lowered its recommendation for heart-healthy triglyceride levels to 100mg/dl or less.
Safe Alcohol Limits
If you're a man younger than 50, drink no more than two alcoholic beverages per day. If you're a woman or older than 50, limit yourself to one drink per day. The American Heart Association defines a drink as 12 oz. of beer, 4 oz. of wine, 1 ½ oz. of 80-proof liquor and 1 oz. of 100-proof liquor. If you don't drink, don't start. Although some evidence suggests that alcohol could improve your levels of high-density lipoprotein, the "good" cholesterol that protects you against heart disease, you might obtain the same level of benefits by drinking grape juice.
Mixed Drinks
Although the type of alcohol you drink doesn't affect your triglycerides, other contents in an alcoholic beverage could. Your body easily converts sugar to triglycerides in your bloodstream. To prevent the formation of excess triglycerides, limit the amount of sugar in your diet to 100 to 150 calories per day. Regular soda and sweet and sour mixes contain high amounts of sugar. Cream and ice cream contain high amounts of saturated fat. Some milkshake-like alcoholic drinks could contain a full day's supply of sugar and saturated fat.
Considerations
Your triglycerides prove very responsive to changes to your diet and lifestyle. You can reduce your triglycerides by 50 percent, according to the American Heart Association. In addition to limiting alcohol and sugar consumption, restrict your daily saturated fat intake to 16g. Meat, dairy products and tropical oils contain saturated fat. Choose low- or non-fat dairy and lean protein such as skinless chicken, crab, ham and water-packed tuna. Include no more than 2g of trans fat, found in hydrogenated oils such as shortening and margarine, in your daily diet. Commercial baked goods, deep-fried foods and snacks may contain more than a day's supply of trans fat.
References
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18, 2011
- MayoClinic.com; High cholesterol; June 24, 2010
- American Heart Association; Alcohol and Cardiovascular Disease; Mar. 3, 2011
- United States Department of Agriculture Nutrient Database
- University of California San Francisco Medical Center; Cholesterol Content of Foods; Feb. 2, 2011
- Brigham and Women's Hospital; Understanding Trans Fat; April 7, 2011
