Triglycerides are substances that fill your fat cells. Their levels go up in your bloodstream when you eat excessive amounts of carbohydrates, especially those from simple sugars and processed foods. Calories that your body doesn't use right away when you eat are converted to triglycerides and transported to your fat cells for storage.
"They can be a real risk factor for heart disease, especially for women", states Ann Louise Gittleman, Ph.D., nationally known nutritionist and bestselling author.
Fortunately, avoiding certain foods can help you control your triglyceride levels.
Sugar
Simple sugars to avoid or consume in moderation include white sugar, honey, molasses, sucrose, glucose, fructose, maltose, corn syrup and especially high-fructose corn syrup. Women should consume no more than 100 calories-- that's 25 grams or six teaspoons--of added sugars per day. Men should limit themselves to 150 calories--about 37.5 grams or 9 teaspoons of added sugars--daily, according to Circulation: Journal of the American Heart Association.
Carbohydrates
Carbohydrates need to be chosen carefully. Breads, crackers or cereals that have the words "bleached" or "enriched" in the first few ingredients should be avoided. Better choices list wheat, whole grain oats, rice, barley or corn as the main ingredient.
Juices
Many juices have added sugars. Even if the juice does not have added sugar, the grams of sugar in each serving need to be added into your daily limit.
Alcohol
Alcohol should be used in moderation. According to the American Heart Association, even small amounts of alcohol can cause large changes in your plasma triglyceride levels.
Saturated fat
Saturated fat should be avoided if you have high triglycerides. These are found in animal sources including beef fats, pork, lamb, organ meats and full-fat dairy products. Vegetable sources are cocoa butter, palm oil, coconut oil and palm-kernel oil. Carbohydrates should not be substituted for fats. This can raise triglyceride levels and decrease levels of HDL, or good cholesterol.
Hydrogenated oil
Hydrogenated and partially hydrogenated vegetable oils are also high in triglycerides. These are found in processed vegetable oils and shortenings, margarine and baked goods. Monounsaturated and polyunsaturated fats---those found in canola oil or olive oil--are better choices.
Processed food
Processed "low-fat" foods often have high sugar levels. People on a high-sugar, low-fat diet gained triglyceride levels that were two to five times higher than people on a high-fat, low-sugar diet, according to tests at Brooklyn National Laboratory conducted by Ancel Keys, M.D.
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