Today we show you everything you can do to lower the famous triglycerides and we share some practical strategies, which you can automatically include in your food diet, with nutritional recommendations and advice.
First, we will see what triglycerides are, what foods to include, what diets we recommend (such as the Mediterranean diet), how to improve a poor diet, the main causes of high triglycerides, and the main way to achieve healthy levels.
What are triglycerides?
Triglycerides are the most common type of fat in the body, and they can be consumed in the diet or produced by the body. They usually circulate in the bloodstream to give energy to our cells, and they are stored in body fat as an energy reserve.
If there are high levels of triglycerides in our body, the level of triglycerides in the bloodstream and body fat rises, making obesity more common.
This phenomenon is known as hypertriglyceridemia and is linked to an increased risk of cardiovascular disease.
Prohibited foods when you have high triglycerides
As you already know, high levels of triglycerides in the body are associated with an increased risk of heart disease, stroke, metabolic syndrome, obesity, and diabetes.
In this sense, there are foods high in saturated fats and trans fats, which contribute to high triglycerides.
Therefore, avoiding certain foods, eating a healthy diet, reducing ultra-processed foods and fatty meats, and exercising regularly can reduce high triglycerides.
1. Fast food
Fast food usually includes simple carbohydrates (sugar) and fried foods (saturated fats). Saturated fats are solid at room temperature, but melt when heated (like animal fat). They are found in fried foods, red meat, chicken skin, margarine, and fast food.
Another bad type of fat, very present in fast food and processed snacks, is trans fats or hydrogenated fats. Avoid saturated and trans fats in your diet to keep your triglyceride levels under control.
2. Fried food
Any food that reduces HDL (good cholesterol) tends to increase triglyceride levels. Foods high in cholesterol and saturated fats, such as all types of fried foods (fries, breadcrumbs, bacon), raise triglyceride levels.
Therefore, limiting the intake of fried foods and replacing them with baked, grilled, boiled, grilled foods or even with air fryers or convection ovens is the best way to avoid them.
Furthermore, according to an article in the Mayo Clinic is recommended to replace butter or vegetable oil with polyunsaturated and monounsaturated fats such as olive oil.
3. Refined rice
Refined grains or starchy foods, such as refined white rice, may contain added sugars and usually contain white flour, which can increase triglycerides.
It is best to avoid it since starchy foods can increase blood triglycerides. Instead, choose foods with 100% whole grains, long-grain rice instead of instant rice, and non-starchy vegetables, such as broccoli, kale, tomatoes, zucchini, and eggplant.
4. Refined pasta
Starchy foods and simple carbohydrates, at a molecular level, are sugars, not forgetting that many of these packaged processed foods also have added sugars. As we have seen previously, these foods can increase triglyceride levels.
Try to avoid enriched or bleached white bread, wheat bread, pasta, sugary cereals, bagels, pizza, cakes, and cookies. Instead, choose 100% whole grain foods, such as legume bread, rye, 100% whole grain, or flax flour.
5. Refined sugar
Sugar in the blood stimulates the production of insulin, which in addition to raising triglyceride levels, increases the risk of suffering from diabetes.
On the other hand, it is important to note that fruit juices have high levels of natural sugars, these should also be limited.
6. Bread
Bread is one of the largest sources of carbohydrates in a diet. Even if you choose whole grains, after all, all grain-based products contain significant amounts of carbohydrates.
Therefore, just one slice of bread provides approximately 15 grams of carbohydrates, if you eat several breads a day (bread, pasta, cookies) your triglycerides can increase, according to a recent study.
Replace your toast breakfast with a bowl of oatmeal or an omelet with spinach and cheese. Instead of a sandwich for lunch, choose a large salad or an eggplant pizza instead of a traditional pizza to help lower triglycerides.
7. Whole milk
According to a study published in the European Journal Of Clinical Nutrition the frequency with which you consume foods high in saturated fat, such as dairy, whole milk, cheese, and other high-fat dairy products, such as ice cream, can also increase your triglyceride levels. To avoid this, it is better to opt for skim options.
8. Cheese
Just as we said in the previous point, cheese, along with other full-fat dairy products, can increase your triglyceride levels. However, we have good news… You can still eat cheese and maintain healthy cholesterol and triglyceride levels.
A study showed that cheese intake, compared to butter, does not increase cholesterol. While it is not advisable to consume in excess, it is not necessary to eliminate it from your diet.
9. Snacks
Just as baked goods, such as bread, can alter triglyceride levels, so can processed snacks, such as cookies, chips, nachos, milk, and sugary chocolates. It is best to avoid these types of foods at all costs.
10. Industrial pastries
Due to their high levels of saturated fat in the butter with which they are baked to make cakes and the sugar and refined wheat flour, industrial pastries are a perfect recipe for disaster with your triglyceride levels.
Therefore, be sure to always check the nutrition label before consuming a product to be safe.
11. Sausages
Due to their levels of saturated fat and high levels of sodium, sausages, such as sausages and cold cuts, can significantly affect triglyceride levels in the body. Therefore, it is best to avoid sausages of all kinds.
12. Red meat
You don’t have to give up meat completely. But consider choosing leaner cuts to avoid sending your triglyceride levels through the roof.
Also, avoid all processed meats, such as bacon, sausages, and ham. It is best to choose lean cuts and lean meats such as chicken and fish.
13. Prawns
Although prawns contain relatively high levels of cholesterol, they are low in fat, particularly saturated fat. They also contain trace elements and minerals such as selenium, iodine, and zinc.
For that reason, according to a study diet high in shrimp can raise LDL cholesterol by 7% (bad cholesterol). However, it can also increase HDL (good cholesterol) by 13%, therefore, although it is not recommended to eat it every day, its total positive effect on cholesterol is quite balanced.
14. Crab
As with prawns, crab has a higher level of cholesterol than most fish, but since it has less fat it can be eaten in moderation.
Additionally, seafood contains a type of fatty acid called omega-3 that can help lower cholesterol and triglyceride levels. Therefore, the crab is not an extreme threat.
15. Alcoholic drinks
As with food, if you eat more calories (from alcohol, in this case) than your body can burn, they will be stored as fat and triglycerides.
Research suggests that moderate alcohol consumption does not increase triglyceride levels, but excessive alcohol consumption does.
How to avoid high triglycerides?
Just as you can eliminate or avoid some foods that can raise your triglycerides, there are also several things you can do to improve your triglyceride levels.
Below we show you some things you can do to lower your triglycerides and take care of your heart.
Reduce carbohydrate consumption
Excess calories increase triglyceride levels. Pay attention to the calories you consume per day and try to avoid following a high-calorie diet.
If you don’t know how many calories you consume per day, you can track your calorie intake with apps like My Fitness Pal or Calorie King.
Increase fiber consumption
Now that you know what foods to avoid, we show you what foods you can add to your diet that can help maintain healthy triglyceride levels.
The best foods to improve your triglyceride levels are vegetables rich in fiber, such as cruciferous vegetables. Includes legumes, broccoli, and cabbage, among others.
Oatmeal is a quick and easy way to add fiber to your diet, and it is also a good alternative to carbohydrates ultra-processed and simple. If you follow these steps you can keep your blood sugar level balanced for hours.
Limit consumption of fat and sugars.
It is important to reduce your intake of refined flour, and processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbohydrates and sugars which are bad news for your health.
Consume foods with omega-3
Adding healthy omega-3 fats can also help lower triglyceride levels. This is because these healthy fats help balance and lower levels of bad cholesterol and triglycerides.
Choose foods rich in omega-3 fats, such as salmon and almonds which not only act as natural anti-inflammatories for the body but can also prevent the production of triglycerides and cholesterol in the liver.
Perform constant physical activity.
According to an article from the prestigious medical journal, Web MDaerobic exercise can increase HDL (good) cholesterol levels in the blood, which can then lower triglyceride levels.
When combined with weight loss, studies show that aerobic exercise is especially effective at lowering triglycerides. Examples of aerobic exercise include walking, jogging, cycling, and swimming.
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