Today we show you everything you can do to lower the famous triglycerides and we share some practical strategies that you can automatically include in your 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 can be consumed in the diet or produced by the body. They usually circulate in the bloodstream to fuel our cells, and 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 in body fat rises, making obesity more common.
This phenomenon is known as hypertriglyceridemia and is associated with 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 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, cutting back on ultra-processed foods and fatty meats, and getting regular exercise can lower high triglycerides.
1. Fast food
Fast food often includes simple carbohydrates (sugar) and fried foods (saturated fat). Saturated fats are solid at room temperature, but melt under heat (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, are trans fats or hydrogenated fats. Avoid saturated and trans fats in your diet to keep your triglyceride levels in check.
2. Fried food
Any food that lowers HDL (good cholesterol) tends to raise triglyceride levels. Foods high in cholesterol and saturated fat, such as all kinds of fried foods (french fries, Milanese, bacon), raise triglyceride levels.
Therefore, limiting the intake of fried foods and replacing them with foods that are baked, grilled, boiled, grilled, or even with an air fryer or convection oven is the best way to avoid them.
Also, according to an article from the Mayo Clinic , replacing shortening or vegetable oil with polyunsaturated and monounsaturated fats like olive oil is recommended.
3. Refined rice
Refined grains or starchy foods, such as refined white rice, may contain added sugars and often contain white flour, which can increase triglycerides.
Ideally, 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 the molecular level, are sugars, not to mention that many of these packaged processed foods also have added sugars. As we have seen above, these foods can increase triglyceride levels.
Try to avoid enriched or bleached white bread, wheat bread or pasta, and sugary cereals, bagels, pizza, cakes, and cookies. Instead, choose 100% whole-grain foods, such as bean bread, rye, 100% whole-grain flour, or flax.
5. Refined sugar
High blood sugar stimulates the production of insulin, which in addition to raising triglyceride levels, increases the risk of 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 baked goods a day (bread, pasta, cookies) your triglycerides may increase, according to a recent study .
Replace his breakfast toast 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, cheeses, 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
As we have said in the previous point, cheese, along with other full-fat dairy products can increase your triglyceride levels. We have good news, though… You can still eat cheese and maintain healthy cholesterol and triglyceride levels.
One study showed that eating cheese, compared to butter, does not increase cholesterol. Although it is not recommended to consume in excess, it is not necessary to eliminate it completely from your diet.
9. Snacks
Just as pastries, such as bread, can alter triglyceride levels, so can processed snacks, such as cookies, chips, nachos, and 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 used to make cakes and 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 Facts label before consuming a product to be sure.
11. Sausages
Due to their levels of saturated fat and their 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, sausage, and ham. It is best to choose lean cuts and lean meats such as chicken and fish.
13. Prawns
Although shrimp or 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 , a 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 cholesterol level than most fish, but since it is 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 beverages
Just like with food, if you take in more calories (from alcohol, in this case) than your body can burn, it 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.
Here are some things you can do to lower your triglycerides and take care of your heart.
Reduce carbohydrate intake
Excess calories increase triglyceride levels. Pay attention to the calories you consume per day and try to avoid following a hypercaloric diet.
If you don’t know how many calories you consume in a day, you can track your calorie intake with apps like My Fitness Pal or Calorie King .
Increase fiber intake
Now that you know which foods to avoid, here’s which foods you can add to your diet that can help maintain healthy triglyceride levels.
The best foods to improve your triglyceride levels are high-fiber vegetables, such as cruciferous vegetables. Includes legumes, broccoli and cabbage, among others.
Oatmeal is a quick and easy way to add fiber to your diet, plus it’s a good alternative to ultra-processed and simple carbs . By following these steps you can keep your blood sugar balanced for hours.
Limit fat and sugar intake
It is important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbohydrates and sugars that are bad news for your health.
Consume foods with omega 3
Adding healthy omega-3 fats can also be helpful in lowering triglyceride levels. This is because these healthy fats help balance and lower bad cholesterol and triglyceride levels.
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 in the prestigious medical journal, Web MD , aerobic 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 in lowering triglycerides. Examples of aerobic exercise include walking, jogging, bicycling, and swimming.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.