Types of Foods that Cause High Triglycerides

Types of Foods that Cause High Triglycerides

High triglycerides level is one of the major factors contributing to heart attack and stroke. The term looks technical on the face but let’s know what triglyceride is and what are the reasons that cause it to increase from normal level.

Triglycerides

It’s a kind of fat that is found in the blood and our body uses it for energy. Triglycerides are obtained from the food we eat and then it circulates in the blood plasma and collaborating with cholesterol it forms plasma lipids. 

When high-fat foods or high carbohydrates foods are consumed or when you consume too much food, the excess of it is converted into triglycerides and stored as body fat. Hormones then regulate the release of triglycerides when they are needed for energy.

Foods that causes high triglycerides

Sugar

Sugar is the most common source of high triglycerides level. Simple sugars such as glucose, fructose contributes to the risk factor. Fructose is easy to consume in excess as it can dodge satiety signals of the body. This consumption of fructose can escalate weight gain and make your body resistant to insulin. Fructose is mostly found in fruits and also added as a sweetener in many eatables. 

This doesn’t mean we can’t have fruits. Fruits are a healthy source of vitamins, antioxidants, and minerals. However, people suffering from diabetes should limit this too much of a good thing. In addition, restraining from foods such as ice cream, candy, sweetened yogurts, canned fruits and jams and jellies can be a good move.

Saturated and Trans Fats

Another type of food that escalates the triglycerides is saturated fats which are found in red meat, chicken, fried foods, egg yolks, butter, high-fat dairy, coconut milk, coconut flakes, margarine and fast food. Trans fats, on the other hand, are hydrogenated fats present in packaged foods, cookies, donuts, cakes, pastries, etc. 

It is better to avoid hydrogenated oily food and as an alternative,e choose skinless white chicken meat, lean proteins, egg whites, low-fat dairy and legumes. Foods which are made with olive oil and peanut oil are considered best.

Starchy Veggies and Refined grains

We should keep a tab on starchy foods such as potatoes, corn and peas. Instead choose from cauliflower, mushrooms and kale. Refined or processed grains such as wheat bread, bleached white bread or pasta can increase triglycerides. Better to pick foods with 100 percent whole grains and long-grain rice.

High-Calorie Food

Foods with excessive calories can upsurge triglyceride levels. Eating calories and burning them through physical activities should go through checks and balances regularly.

Alcohol

Sugar is a natural ingredient of alcohol. So too much of the sugar from any source could be problematic. When your triglyceride levels are high, your doctor may want you to become a teetotaller.

Other reasons

Obesity, kidney diseases and underactive thyroid can also contribute to high triglyceride levels.

Foods that help lower Triglycerides

According to some studies, there are certain types of foods that can really lower triglycerides. 

  • Omega-3 fatty acids, the fat found in fatty fish such as sardines, tuna, salmon can lower triglyceride levels. This fat is also found in flax seeds, walnuts and foods made with soy.
  • In addition, rich fibrous foods such as vegetables with 3-5 servings daily can help decrease triglyceride level.
  • According to American Heart Association, balanced diet, regular exercise and some other lifestyle changes can really dent the elevated triglycerides.

Some people are having genetic predisposition to increased triglycerides. If it’s a hereditary problem, major dietary changes can still help but they would be less effective.

Sources

1. Triglycerides(2107, January). MedlinePlus read more
2. Yuan G, et al.(2007, April 10). Hypertriglyceridemia: its etiology, effects and treatment read more
3. Tackling triglycerides: 8 ways to solve a big fat problem(2008, February). Harward Medical School read more 
4. Angelopoulos T, et al. (2009, June).The effect of high-fructose corn syrup consumption on triglycerides and uric acid read more
5. Eat More Chicken, Fish and Beans(2013,October 01). American Heart Association read more