WHAT FOODS TO WHAT FOODS TO
Triglycerides are lipids (fat molecules) that are usually found in our bloodstream. It is also considered the main source of energy and fat in the body.
When you eat foods, the body will consume the calories needed for energy. The excess calories are then stored in the adipose, or fat cells which can be used later on.
If you continue to consume additional calories, then you are probably dealing with high triglyceride levels When you have too many triglycerides, this condition is known as hypertriglyceridemia.
Studies have consistently linked high triglyceride levels with heart disease, heart attacks, and stroke, especially in people with low levels of HDL cholesterol (good) and those with type 2 diabetes (1).
Consuming too much sugar can lead to weight gain, insulin resistance, and elevated triglycerides, which are risk factors for type 2 diabetes. Insulin resistance is a condition when the body can’t effectively use insulin to convert sugar into energy, causing blood sugars to increase.
Sugary foods and drinks that can lead to high levels of triglycerides include:
Sweetenedjuices
g
Sweetenedyogurt
Foods and drinks with
sucrose, glucose, fructose, and maltose listed as the first ingredients are also to be limited if not avoided.
Baked goods may contain high amount of sugar, saturated fat, and trans fats that can increase triglyceride levels and should be avoided.
Instead, eat high-fiber, whole-grain foods for managing cholesterol, and improving cardiovascular health.
Butter and margarine are typically high in unhealthy fats, can raise triglyceride and cholesterol levels, so use healthier options like olive, canola, flaxseed, and walnut oils instead.
This simple swap in your cooking may help lower triglycerides and improve cholesterol levels.
Saturated fat in meat increases LDL cholesterol (bad) and contributes to high levels of triglycerides.
Avoid processed meats including cold cuts, bacon, ham, and sausage as these contribute to an increased risk of hypertension, and cardiovascular disease
Excessive coconut consumption may have negative effects due to its high saturated fat content, which can increase triglycerides. It's advisable to limit diets high in saturated fats for cholesterol reduction and cardiovascular diseases protection
If you have high triglycerides, it is important to limit your intake of starchy foods made from white flour and choose whole grain products instead.
Whole grain bread, crackers, and cereals contain complex carbohydrates which are encouraged as a part of healthy diet.
Alcohol contains sugar which can increase triglyceride levels and is linked to an increased risk of various cancers. It is best to limit or completely avoid alcohol consumption for better health outcomes.
Other factors that may raise Other factors that may raise triglyceride levels include: triglyceride levels include:
Family History of High Cholesterol
or Kidney Disease
References References
Wang, Y., Fang, Y., Magliano, D. J., Charchar, F. J., Sobey, C. G., Drummond, G. R., & Golledge, J. (2022). Fasting triglycerides are positively associated with cardiovascular mortality risk in people with diabetes. Cardiovascular Research, 119(3), 826–834. https://doi.org/10.1093/cvr/cvac124 1.
2. Zandvakili, A., Shiraseb, F., Hosseininasab, D., Aali, Y., Santos, R. D., & Mirzaei, K. (2024). The association between consumption of red and processed meats with metabolic syndrome and its components in obese and overweight women: a cross-sectional study. BMC Women’s Health, 24(1). https://doi.org/10.1186/s12905-023-02862-7
3. Davidson, M. H., & Pradeep, P. (2023, May 10). Dyslipidemia. MSD Manual Professional Edition. https://www.msdmanuals.com/professional/endocrine-andmetabolic-disorders/lipid-disorders/dyslipidemia
Feel free to make an appointment with any of our doctors at Penang Adventist Hospital, or get in touch with our nutritionist if you require any assistance in nutrition related counselling in a healthy and sustainable way. Nutrition counselling services
Telephone: +604 222 7670
