Triglyceride Foods to AvoidJune 05, 2019
If you are monitoring your blood pressure and cholesterol, there is another factor that you need to consider in monitoring: triglyceride foods to avoid.
Triglycerides are a type that is found in your blood. When you eat, the body transforms the unutilised calories into triglycerides and are stored into the fat cells. These will be later released for energy in between meals by your hormones.
On instances that you eat more than you burn your calories, this can result in high triglycerides.
A blood test can reveal whether your triglycerides fall into a healthy range. Before taking the test, you will be required to fast before the blood can be extracted to ensure accurate measurement of triglycerides. Below are the range and measurements that are checked by doctors during a cholesterol test.
- Normal – Less than 150 milligrams per decilitre (mg/dL), or less than 1.7 millimoles per litre (mmol/L)
- Borderline high – 150 to 199 mg/dL or 1.88 to 2.2 mmol/L
- High – 200 to 400 mg/dL or 2.3 to 5.6 mmol/L
- Very high – equal or higher than 500 mg/dL or 5.7 mmol/L
What Do High Triglycerides Bring About?
Having a high level of triglycerides can contribute to thickening of the artery walls, which results in the condition called arteriosclerosis. Having this condition increases the risk of stroke, heart attack, or heart disease. Additionally, having a high level of triglycerides can increase the risk of pancreatitis.
Apart from the risk of heart disease and pancreatitis, here are the other known illnesses that are associated with high triglycerides:
- Type 2 Diabetes
- Metabolic syndrome
- Rare genetic conditions
If You Have High Triglyceride, It is Best to Avoid the Following:
- Starchy food
- Baked beans with sugar or pork added
- Fruits rich in sugar
- Canned fish packed in oil
- Sugary drinks
- Honey or maple syrup
- Baked goods
- High fat meats
- Butter or margarine
These food choices are rich in bad cholesterol and sugar, hence can contribute to the production of triglycerides in your body.
What Can Be Done to Lower Triglycerides?
Fret not, you can still do something to lower the triglycerides in your body. Having a healthy lifestyle is the first step you need to take. To be able to do this, the following activities are suggested:
- Exercise regularly. If you can, target at least 30 minutes for physical activities on most days or on all days of the week. This can lower triglycerides and boost good cholesterol. Try incorporating more physical activities into your daily activities, such as climbing the stairs or taking a walk during breaks.
- Avoid sugar and carbohydrates. These are still necessary to be taken but make sure that the consumption is in moderation.
- Make better food choices. Focus on cutting calories. Instead of meat, increase fish intake as these are rich in omega-3 fatty acids like salmon or mackerel. Avoid transfat or food with hydrogenated oil.
- Limit alcohol intake. Alcohol is rich in calories and sugar.
Your doctor may also recommend medications like statins, fibrates, fish oil, and niacin, depending on the levels of triglyceride in your blood. However, this should be taken as prescribed, along with the need for lifestyle modification.
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