- One of the biggest villains when it comes to triglycerides are simple carbohydrates. Simple carbohydrates foods are filled with refined grains and sugar. These include products such as soft drinks, bread and other products made from white processed flour, and sweets or candy packed with sugar. Simple carbohydrates increase the levels of glucose in your bloodstream, which drastically increases your production of insulin. As a result, your triglycerides may also increase. Replace simple carbohydrates in your diet with healthier foods made with whole grains and less sugar.
- Cholesterol and triglycerides often go hand in hand. In fact, according to the American Heart Association, those with high cholesterol levels often have high levels of triglycerides as well. Food high in cholesterol that should be avoided includes anything high in saturated fats, such as fatty cuts of meats, butter and most other animal proteins. To lower triglycerides, keep your cholesterol intake below 200 milligrams each day. You can do this by focusing your diet more on plant-based foods, which do not contain cholesterol.
- Certain types of fats can also have an effect on your triglyceride levels. This is especially true for unhealthy saturated and trans fats. Saturated fats are found in most animal products, while trans fats can be found in many commercially baked goods or fried foods. One of the best ways to avoid these fats is by exchanging saturated and trans fats for monounsaturated and polyunsaturated fats. These unsaturated fats can be found in products such as salmon and mackerel (which are also high in essential omega-3), vegetable oil, walnuts, peanut butter, hummus and sunflower seeds. Not only do these fats lower your cholesterol intake, but they also can help raise your HDL "good" cholesterol levels.
- Foods with higher starch contents can also play a role in higher triglyceride levels. These foods include potatoes, pasta, breads and cereal. When starches enter your digestive system, they are broken down into sugars, which when present in the body at high amounts, can be transformed into triglycerides. Limit your diet to a maximum of two or three servings of starches per meal. Examples of one serving of starches are one slice of bread, or 1 ounce of dry cereal. Replace starches with vegetables or food high in protein such as yogurt.
- Alcohol is especially responsible for issues with high triglycerides. Alcohol is packed with calories (and in most cases carbohydrates), and it also inhibits the enzymes that are responsible for breaking down triglycerides in the body. It may also activate the liver to produce more triglycerides. Any diet for reducing triglycerides should eliminate the consumption of alcohol completely.
