“High triglycerides” What should not be eaten and what foods should be eaten?
“Triglycerides” are a type of fat that circulates in the bloodstream. They are the most common type of fat in the body and are a major source of energy. Triglycerides come from foods such as butter, oils, meat, dairy products, and other fats. The body uses some of these for immediate energy, while storing the rest for later use. The เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง body also makes its own triglycerides in the liver. Although triglycerides are essential for good health, high levels can increase the risk of heart disease and stroke. A healthy blood triglyceride level is less than 150 milligrams per deciliter (mg/dL).
What foods and drinks increase triglyceride levels?
Eating foods high in fat, sugar, or high on the glycemic index (GI) may increase triglyceride levels, a 2021 report found.
Saturated fat
Saturated fat is an unhealthy type of fat that can raise LDL cholesterol and triglyceride levels. It is found in animal-based foods such as:
- beef
- Lamb
- pork
- Poultry
- butter
- cheese
- Pork fat and cream
- ice cream
Trans fat
Trans fats are another type of unhealthy fat. They increase LDL cholesterol and triglyceride levels and lower HDL cholesterol levels. Naturally occurring trans fats may contain small amounts of unhealthy fats. Artificial trans fats found in processed foods contain higher amounts of unhealthy fats.
Foods that contain trans fats include:
- Fried foods such as donuts and french fries
- Baked goods
- Frozen pizza
- Margarine stick
Sugary foods and beverages
Some of the sugar you consume ends up in your body converting it to triglycerides. Foods like whole fruits contain natural sugars and fiber, which can be part of a healthy diet. However, foods that are high in added sugar can raise your triglycerides. Examples of these foods include:
- candy
- cake
- cookie
- pie
- Baked goods
- Donut
- ice cream
Sugary drinks include:
- soft drink
- Flavored coffee
- Sports drinks
- Flavored water
- fruit juice
High calorie foods
High-calorie foods can increase triglycerides and cause weight gain. Examples include:
- Processed foods such as bacon and salami
- Fast food
- Fried food
- Packaged foods, such as potato chips and chocolate
Refined carbohydrates
Refined carbohydrates are processed carbohydrates that have been stripped of many of the beneficial nutrients and fiber. They are called “empty” calories because they are mostly made up of sugar and processed grains.
Foods high in refined carbohydrates raise triglyceride levels. Examples of these foods include:
- White bread
- White pasta
- White rice
- candy
- honey
- syrup
- Polished breakfast cereal
Starchy foods
Carbohydrates, also known as “complex” carbohydrates, contain vitamins, minerals, and fiber. Starchy foods can support our health and provide important nutrients. However, consuming a lot of starchy foods can increase triglycerides. Examples of starchy foods include:
- bread
- wish
- Pasta
- noodle
- Cereal
- Crackers
- rice
- sweetcorn
alcohol
Drinking just one ounce of alcohol per day can increase triglyceride levels by 5–10%, according to the same 2021 report. Excessive alcohol consumption is associated with a significant increase in triglycerides, especially in people who already have high triglyceride levels.
Foods that help lower triglycerides
Healthy options that can help lower triglycerides include:
- Whole grain breads, cereals and pasta
- Brown rice and wild rice
- Vegetables such as green leafy vegetables
- Lean meats, such as skinless chicken or turkey.
- Salmon and trout
- Oatmeal
- Unsalted nuts
- Seeds
- Peanut butter
- Avocado
- Legumes, such as kidney beans and lentils
- Low-fat or fat-free dairy products, such as milk and cheese.
- Fresh fruit