Foods that cause high triglycerides: What to eat and what to avoid

High triglycerides are a form of fat your body stores when you eat more calories than you burn. They are broken down and used when your body needs energy. But when triglyceride levels are too high, it increases the risk of heart disease, arteriosclerosis, and metabolic syndrome. Since your diet affects triglyceride levels, avoiding certain foods helps you maintain normal levels.

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What Are Triglycerides?

Triglycerides are fats your body makes mainly from excess calories, especially from sugar, alcohol, refined carbs and unhealthy fats. They circulate in the blood and are stored in fat cells. They are measured with a blood test which ranges from:

• Normal: below 150 mg/dL (adults), below 90 mg/dL (children/teens 10–19)
• Borderline high: 150–199 mg/dL
• High: 200–499 mg/dL

How Does the Body Produce Triglycerides?

The body produces triglycerides in two ways. 

• Exogenous pathway, where triglycerides are absorbed from the intestines from diet.
• Endogenous pathway, where the liver constantly produces triglycerides by using free fatty acids and carbohydrates.

Foods That Cause High Triglycerides 

Among lifestyle changes, adequate diets and nutrition play a great role in treating and preventing serum lipid changes. To lower your triglyceride levels, avoid or reduce the following: 

1. Sugary Foods and Beverages

Foods and beverages like sodas, energy drinks, fruit juices, candy and baked goods.

These contain added sugars that can be converted into fat in the liver, if not used immediately. 

Since triglycerides are the main form of fat carried in the blood, the liver in converting these sugars to fatty acids will convert them to triglycerides.

Also, a study reports increased consumption of added sugars lead to heart issues and increased triglycerides.

Instead of sugary drinks and beverages, drink water or sweeten with lemon or herbal teas.

2. Refined Carbohydrates

Refined carbohydrates include foods like white bread, pasta, pastries, rice and processed cereals. Excess of these cause  insulin resistance, especially in type 2 diabetes. This means your body struggles to manage blood glucose effectively. 

Some of these sugars are also pushed to the liver, where they are converted to fat. Leading to increased production of triglycerides by the liver.

Instead of refined carbohydrates, take oats, brown rice, quinoa, or whole wheat bread.

3. Alcohol

Alcohol includes beer, wine and spirits. Excess consumption of alcohol has no benefits.

Not only is it associated with high plasma triglycerides, it also increases the risk of other conditions like heart disease, alcoholic fatty liver disease and pancreatitis. 

Alcohol-induced high triglycerides is due to increased production of very-low-density lipoprotein, poor breakdown of triglycerides breakdown and increased free fatty acid release from adipose tissue to the liver. However, a study says light to moderate alcohol intake may lower plasma triglycerides. But this depends on the type of alcohol, genetic makeup and other lifestyle factors.

Nevertheless, it's better to reduce or stop alcohol consumption to avoid chances of high triglycerides.

4. Fried and Fast Foods

Includes french fries, fried chicken, fast food and burgers.

The way food is cooked affects many things: make -up, palatability and nutrient content.

During frying, the food absorbs the oil which increases the total fat and energy content. 

For deep-fried foods, the frying process adds fat, particularly saturated and trans fat which raise blood lipid levels.Instead of frying, try grilling, baking or using an air fryer for crisp texture with less oil.

5. Red and Processed Meats

Includes bacon, sausage, hot dogs and deli meats. A high intake of red and processed meats can contribute to insulin resistance, which is also associated with increasing levels of triglycerides. Some studies agree that there is lower insulin sensitivity in those that eat meat compared to vegetarians. Meat also contains saturated fats which can increase cholesterol levels. Use lean poultry, fish, or plant proteins like beans and lentils as your main sources of protein.

6. Full-Fat Dairy Products

Includes foods like whole milk, cheese, cream, butter and ice cream which contain saturated fats.

Foods high in these saturated fats increase blood lipid levels and the risk of chronic diseases like coronary heart disease. Rather than full-fat dairy products , use low-fat or nonfat dairy, or try plant-based alternatives such as almond or oat milk.

7. Packaged and Processed Snacks

Includes chips, crackers and microwave popcorn with butter. These foods can contain hidden sugars and trans fats that increase triglyceride level. You should snack on nuts, seeds or fresh fruit.

8. High-Fat Baked Goods

Most baked foods like pastries usually contain added fats which can increase triglycerides levels.

Foods and Habits That Help Lower Triglycerides

• Take whole grains, vegetables and legumes

• Take healthy fats like olive oil, avocados and nuts

• Take lean proteins like fish and skinless poultry

• Practice regular exercise. Regular exercise helps burn unneeded fat. 

• Portion control: Avoid overeating so your body won't have excess calories to convert to triglycerides.

Summary 

Diet is the major factor for high triglycerides. Nutrition is therefore a basic element of prevention and treatment. Since triglycerides are formed from excess calories, especially fats and carbohydrates, abstaining from or limiting foods such as sweetened drinks, refined carbs, alcohol, fried and processed food, and dairy or meats high in fat content is important. 

Such foods can raise triglycerides, cause insulin resistance, and increase the risk of heart disease and metabolic syndrome. 

Consider eating whole grains, vegetables, legumes, healthy fats, lean protein and controlling portions for healthier lipid profiles. Combining this with regular physical activity, helps your body use the energy efficiently and stores less fat.

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