Triglycerides are a type of fat that circulates in the bloodstream. While the body needs some triglycerides to function normally, if the level gets too high you may be at a greater risk for heart disease, a heart attack or a stroke. Diet plays a large role in managing your triglyceride levels. The first step is to talk to your doctor about all foods and beverages, including coffee, that you consume, to determine where you need to cut back.
Triglycerides
Triglycerides are created when you eat more food than you need. Extra calories which are not used right away for energy are converted into triglycerides and taken to fat cells to be stored, says the American Heart Association. When you need energy in between meals, hormones signal the cells to release the stored triglycerides. To prevent complications a general goal is to keep your triglyceride level at less than 150 mg/dL. For some diet and exercise are enough, while others may need medication if triglyceride levels get too high.
Calories
Extra calories are the main cause of high triglyceride levels, suggests MayoClinic.com and losing just five to ten pounds can bring your numbers down. Choose plain coffee brewed at home because it only contains a few calories per serving. Eliminate or limit super sized and specialty coffees with cream, flavorings, sugar and whole milk which can contain 500 to 1,000 calories per serving. One pound is equal to 3,500 calories so if you drink one cup of 500 calorie coffee a day and this makes you go over your daily caloric allowance, you can gain one pound a week.
Sugar
Consuming foods and beverages with simple sugars also drives up triglyceride levels, reports the Cleveland Clinic. To keep your triglyceride levels in check try adding sugar substitutes to your coffee instead of table sugar. Your daily sugar intake should be no more than eight percent of your total calorie intake each day; which is the equivalent of 24 grams for someone following a 1,600-calorie diet, or 40 grams if on a 2,000-calorie diet. Limit intake of coffees that are flavored with alcohol, because alcohol also contributes to high triglyceride levels.
Fat and Cholesterol
Another component of a healthy diet to reduce triglyceride levels is to watch your intake of fat and cholesterol, especially saturated and trans fats. Combining weight loss with a low fat and cholesterol diet can decrease triglycerides by 20 to 50 percent in some patients, according to the American Heart Association. Avoid adding full fat milk and creams to your coffee and instead go for for low fat or fat free versions.
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