Triglycerides are akin to cholesterol. Together, triglycerides and cholesterol form plasma lipids in the bloodstream. On their own, triglycerides are stored in fat cells and used by the body for energy between meals. When levels of triglycerides become elevated, a condition known as hypertriglyceridemia can set in. If you have this condition, you can adjust your diet to help treat it.
Significance
High triglycerides come at a major cost to the body. When levels are high, the risk for conditions like stroke, heart disease and heart attack increases. This is due to hardening of the arteries caused by high triglyceride levels. Following a special diet can help prevent hardening of arteries and could ultimately save your life.
Carbohydrates
When it comes to carbohydrates, there are good ones and bad ones. "Simple" carbs, those that are highly refined and high in sugar, are the bad ones. Foods like cakes, cookies, candy, pies, doughnuts and white flour breads tend to fit into this category. People with high triglycerides should avoid these foods because they can sharply increase insulin levels. When insulin levels go up, so do triglycerides. The better choice is complex carbohydrates, which are high in fiber and cause a slower increase in insulin. Fruits, vegetables, whole grains and beans are examples.
Other Food Components
Trans fats, saturated fats and cholesterol can all be found in foods like eggs, processed meats, deep-fried foods, whole-fat dairy products, red meat and commercial baked goods. A low-triglyceride diet should avoid these types of foods. If you are going to eat fat, choose healthier options like chicken and turkey breast, egg whites, lean beef and cold water fish (e.g., salmon, herring, mackerel). Cold water fish also contain omega-3 fatty acids, which are heart healthy.
Calories and Pounds
Triglycerides are stored in fat cells. People who are overweight increase their risk for high triglycerides. Consuming fewer daily calories is a simple way to lower weight. Generally, it is safe to take in 500 fewer calories than needed to maintain normal weight. According to the Mayo Clinic, reducing calories will help reduce triglyceride levels.
Alcohol
When alcohol is consumed in high amounts, it can take its toll on the liver, brains and heart. When consumed in moderation, meaning one or two drinks a day, it may possibly have health-promoting benefits. But people who have high triglycerides should avoid alcohol altogether because of its high sugar and calorie content.
Considerations
Medications are often prescribed by doctors to help lower triglyceride levels, usually to treat cholesterol and triglycerides at the same time. According to the American Heart Association, if drugs are used to treat hypertriglyceridemia, dietary management is still important.
