Following is the list of foods high in triglycerides content and you should avoid them especially if your triglyceride levels in the blood are high and even if you have a genetic tendency for high lipid levels and heart disease.
I have explained below what are the types of foods you should avoid and not eat or limit the intake of and further, have prepared a list of the foods with examples for better clarity.
Regular consumption of such foods can raise your triglyceride levels too high and expand your risks of heart attack or stroke exponentially. If you have blood levels that are high in such fats, these foods are a slow poison for you.
Triglyceride levels change dramatically after eating meals. They can rise five to ten times higher than the fasting levels just in a few hours after you have eaten. More the saturated fats and carbs in your diet, the more the levels will increase.
Even fasting values change modestly on a daily basis. Therefore, do not blame your lab when such variations occur.
There are some health conditions that are often accompanied by high triglyceride levels. According to Mayo clinic, such conditions include:
- Metabolic syndrome
- Uncontrolled type 2 diabetes
- Kidney disease
- Liver disease
If you have developed any of these health problems, foods rich in triglyceride content are poison for you and you should not eat them.
Secondly, it is essential that you maintain your nutrition. We don’t want malnutrition complications to set in.
Limit your saturated fats and cholesterol foods
Triglycerides are the major type of fats in our body and comprise fat and sugar molecules bound together.
They have an inverse relation with HDL, the good cholesterol. Any foods that raise triglycerides tend to lower HDL, which is not desirable because HDL is the cholesterol that offers protection to the heart from LDL, the bad cholesterol.
Foods rich in saturated fats and cholesterol increase your triglycerides and therefore, avoid them. They are listed below.
Instead, go in for foods containing polyunsaturated and monounsaturated fats. Use olive oil or canola oil for cooking purposes.
Other examples of foods with these healthy fats include avocados, nuts, and nut butter. From the dairy products, choose 1% or skim milk, cheese, and yogurt.
If you have to eat meat, go for leaner (lower fats) cuts of meats such as lean ground beef and lean cuts like the loins. Eat more chicken without the skin.
Avoid Trans fats
Trans fats are the most unhealthy of all the fats. These are the worst type of high triglyceride foods and you should stay away from them.
They are man-made to increase the texture and taste of the foods and also to increase the shelf life of the packaged food.
According to the Centers for Disease Control and Prevention (CDC), trans fats are made from vegetable oils that are chemically treated to make them solid through a process of hydrogenation. Examples are listed further below.
When you buy packaged food, read the label to confirm the presence and amount of trans fats in it.
Limit simple carbohydrates
Refined flours contain simple carbs and can cause a spike in your sugar levels, which affects your triglyceride levels too. Use flour made from whole grains, which contain complex carbs that are slowly absorbed and maintain the sugar and triglyceride levels.
It is best to limit alcohol. A drink or two occasionally is fine. But, if your triglyceride levels are very high such as 500 mg/dl, avoid alcohol in any form. Such levels often can cause pancreatitis.
Alcohol abuse, whether hard liquor, beer or wine, can have a disastrous effect on your triglycerides levels and put you at a very high risk of developing pancreatitis, heart attack, and stroke.
List of high triglyceride foods with examples
Below is the list of foods rich in triglyceride content with examples of each type of food.
- Wines and
- Hard liquors
2) Saturated fats
(A) Animal sources of saturated fats
- Sausages, Hot dogs, and Brats
- Duck and Goose
- Organ meat like liver and kidney
- Processed meat like ham, turkey, and bologna
- Red meat
(B) Dairy products
- Whole milk
- Whole milk butter
- Ice cream, chocolates
- Whole milk cheese
- Whole milk cream
- Whole milk ghee
Read about the best practices of drinking milk
( C ) Plant sources of Saturated Fats | Saturated fat oils
- Coconut oil
- Palm kernel oil
- Palm oil
- Cottonseed oil
3) Trans fats
Foods with or containing Trans fats are typically processed and packed foods. See a few examples of Trans Fats Foods below.
- Sugary Cereals, which you eat at breakfast
- Ice cream
- Potato chips
- Gravy mixes
- Confectionary products
- Artificial creamers
- Hydrogenated and partially hydrogenated vegetable oils
- Frozen yogurts
- Ready to eat cereals
- Regular sodas
- Sports drinks
- Fruits juices
- Fruit punches
- Sweetened coffee