Does Orange Juice Reduce Triglycerides?

Keeping your blood cholesterol levels within target is a good way to prevent strokes and cardiovascular diseases. The foods you choose to include in your diet can make a big difference in your cardiovascular risk profile. Orange juice is one of those foods with a healthy reputation. Unfortunately, orange juice does not lower triglycerides and can actually raise your triglycerides.

Triglycerides

Triglycerides are different than cholesterol but they are usually measured at the same time when measuring your blood lipid profile. Triglycerides actually refer to a type of fat that can circulate in your blood. To lower your risk of suffering from a heart attack or stroke, keep your triglycerides below 150 mg/dL. Levels between 150 and 199 mg/dL are considered borderline high, levels between 200 to 499 mg/dL are high and above 500 mg/dL are very high, according to MayoClinic.com.

Carbohydrate Intake

The amount of carbohydrates you eat can influence your triglycerides more than the amount of fat you consume. When you consume carbohydrate-rich foods or beverages, such as orange juice, the extra carbohydrates that your body does not immediately require for energy are converted to triglycerides. Diets promoting a lower carbohydrate intake by restricting grains, starchy vegetables and fruit juice can reduce your triglycerides more than a low-fat diet, by 84 percent compared to 31 percent, according to a study published in the "Annals of Internal Medicine" in May 2004.

Orange Juice

Orange juice has a high carbohydrate content, even if unsweetened, and could actually increase your triglycerides. For example, a glass of 1 cup of orange juice contains 27 g of carbohydrates, while a 16-oz. bottle contains 54 g of carbohydrates. Because orange juice is liquid and does not requiring you to do any peeling or chewing, it is easy to consume a large amount of carbohydrates within just a few seconds. If your body does not require all of these carbohydrates to utilize as a source of energy, the unneeded carbohydrates will be converted to triglycerides and will cause an increase in your triglycerides.

Reduce Your Triglycerides

To reduce your triglycerides, avoid drinking all types of juices and sugary beverages, including orange juice, fruit punches, sweetened coffee, soft drinks and energy drinks. Watch your total carbohydrate intake, especially in the form of sugar and flour. Including more omega-3 from salmon, herring or mackerel can also lower your triglyercides. Avoid alcohol and reduce your waist circumference by watching portion sizes to bring you triglyercides in the optimal range.