Milly Gaines
Triglycerides are a type of fat that circulates in the bloodstream and are the most common type of fat in the body. They are essential for good health, but high levels can increase the risk of heart disease and stroke. A high triglyceride level is considered anything above 500 mg/dL. Certain lifestyle factors can contribute to high triglyceride levels, such as eating a diet high in fat and sugar, not getting enough exercise, and drinking too much alcohol. Even on a plant-based diet, it is possible to consume too much fat and sugar, which can lead to high triglyceride levels.
| Characteristics | Values |
|---|---|
| High-carbohydrate diet | Carbohydrates in the diet can be converted into triglycerides by the liver. |
| Lack of exercise | Lack of exercise can lead to increased insulin resistance, resulting in higher blood sugar levels and greater triglyceride production. |
| High stress levels | High stress levels can contribute to increased insulin resistance, which can lead to higher triglyceride levels. |
| Alcohol consumption | Alcohol can raise triglyceride levels, with drinking 1 ounce per day increasing levels by 5-10%. |
| Refined carbohydrates | Refined carbs are processed and stripped of beneficial nutrients and fiber, leading to increased triglyceride levels. |
| Starchy foods | Consuming large amounts of starchy foods, such as potatoes, can increase triglycerides. |
Alcohol consumption
Drinking just 1 ounce of alcohol per day can increase triglyceride levels by 5-10%. Excess alcohol consumption is associated with a significant increase in triglycerides, especially in people who already have elevated levels.
If you have high triglycerides, it is recommended that you limit yourself to one alcoholic drink per day.
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High-sugar foods
Simple sugars, such as fructose, are a common cause of high triglycerides. Consuming too much sugar can lead to insulin resistance, as mentioned earlier. Therefore, it is advisable to limit your intake of foods and drinks with added sugars, such as sweetened yogurts, ice cream, fruit juices, milkshakes, smoothies, sports drinks, and energy drinks.
Additionally, be cautious with dried and canned fruits, as they can also contain high amounts of sugar. While whole fruit is a healthier option due to its fiber content, it is still important to monitor your intake of natural sugars.
Another important aspect to consider is the consumption of refined carbohydrates, which are essentially processed carbohydrates stripped of their beneficial nutrients and fiber. These "empty" calories, often found in white bread, pasta, ready-to-eat cereals, instant rice, pastries, and cookies, can significantly contribute to elevated triglyceride levels.
Alcohol is another culprit when it comes to raising triglyceride levels. Even moderate consumption can lead to a significant increase in triglycerides, especially if you already have elevated levels.
To maintain healthy triglyceride levels, it is crucial to limit your intake of high-sugar foods and opt for healthier alternatives.
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High-fat foods
Triglycerides are a type of fat that circulates in the bloodstream. They are the most common type of fat in the body and are used as a source of energy. Triglycerides come from foods like butter, oils, meat, and dairy products. They can also be produced by the liver. While triglycerides are essential for good health, high levels can increase the risk of heart disease and stroke.
A healthy blood triglyceride level is under 150 milligrams per deciliter (mg/dL). Levels between 150-199 mg/dL are considered borderline high, while levels above 500 mg/dL are very high.
- Red meat
- Full-fat dairy products (butter)
- Lard
- Shortening
- Margarine
Trans fats are another type of unhealthy fat that increases triglyceride levels. They are found in packaged and fried foods, such as:
- Doughnuts
- French fries
- Processed foods
It is important to note that a plant-based diet may not always lead to lower triglyceride levels. It is easy to consume a lot of carbohydrates when following a vegetarian or vegan diet, which can contribute to elevated triglycerides. Therefore, it is important to choose fibre-rich, low glycemic index whole foods instead of processed, refined carbs.
To lower triglyceride levels, it is recommended to reduce the consumption of high-fat foods, especially those containing saturated and trans fats. This can be achieved by making some simple dietary changes, such as:
- Choosing lean meats like skinless chicken or turkey
- Opting for low-fat or fat-free dairy products
- Increasing the intake of omega-3 fatty acids, found in fish like salmon, mackerel, and sardines
- Consuming more nuts and seeds, such as almonds, pecans, and pistachios
- Using healthier oils like olive oil, avocado oil, and flaxseed oil for cooking
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Lack of exercise
A sedentary lifestyle can lead to increased insulin resistance, which in turn results in higher blood sugar levels and greater triglyceride production. When you consume a meal or snack high in sugar or calories, your body needs to put that energy somewhere. As a result, your liver works overtime to create triglycerides as a way to store that energy, and your pancreas has to work harder to produce insulin.
If this situation persists, your triglyceride levels will remain elevated, and you may be at a higher risk of type 2 diabetes, metabolic disease, and cardiovascular disease. Therefore, incorporating exercise into your routine is crucial for managing triglyceride levels and maintaining overall health.
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Genetic factors
Triglyceride levels can be influenced by genetic factors, with certain gene variants affecting how the body produces and metabolises triglycerides. For instance, the TRIB1 and GCKR genes have been associated with higher triglyceride levels. People with certain genetic variants may also experience an earlier onset of atherosclerosis, increasing the risk of heart disease.
Familial hypertriglyceridemia is a genetic condition that can cause high triglyceride levels. This condition affects how the body converts fat into energy, leading to elevated triglyceride levels. Additionally, an underactive thyroid (hypothyroidism) can contribute to high triglycerides, especially in women in their mid-thirties to forties, or those who have recently given birth.
Furthermore, certain medications can influence triglyceride levels in individuals with a genetic predisposition. This includes oral contraceptives, hormone replacement therapy, retinoids, steroids, immunosuppressants, and HIV medications.
It is important to note that while genetic factors can influence triglyceride levels, they are typically less significant than diet and lifestyle choices. However, understanding one's genetic risk can help guide preventative measures and lifestyle modifications to maintain healthy triglyceride levels.
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Frequently asked questions
Triglycerides are a type of fat that circulates in the bloodstream and are an essential source of energy. They can be derived from dietary sources or produced by the liver. A plant-based diet may inadvertently lead to increased triglyceride levels due to a higher intake of carbohydrates, especially refined carbohydrates and starches. Additionally, certain plant-based foods like dried fruits, fruit juices, and sweetened dairy alternatives can be high in natural sugars, contributing to triglyceride spikes. Alcohol consumption, even in moderate amounts, can also lead to elevated triglyceride levels.
Emphasize whole foods and minimize processed options. Choose complex carbohydrates like whole grains, legumes, and non-starchy vegetables while limiting refined grains and added sugars. Include healthy fats like olive oil, avocado oil, nuts, and seeds, which provide essential fatty acids. Ensure adequate protein intake through plant-based sources such as tofu, tempeh, and legumes.
Yes, certain plant-based foods have been associated with lower triglyceride levels. These include fatty fish (such as salmon, mackerel, and sardines), flax seeds, and soy products. Additionally, green vegetables are rich in fiber and low in calories, making them a beneficial addition to a triglyceride-lowering diet.
Yes, physical activity plays a crucial role in managing triglyceride levels. Regular exercise, at least 30 minutes per day, five times a week, can help lower triglycerides. Maintaining a healthy weight is also important, as obesity is a risk factor for high triglycerides. Reducing alcohol consumption and quitting smoking are other lifestyle changes that can positively impact triglyceride levels.
Triglyceride levels are typically categorized as follows:
- Normal: Less than 150 mg/dL
- Borderline high: 150-199 mg/dL
- High: 200-499 mg/dL
- Very high: Above 500 mg/dL
It is recommended to get your triglyceride levels checked through a blood test, especially if you have risk factors for heart disease or are experiencing symptoms such as changes in the appearance of the eye's blood vessels, bumps on the skin, or stomach/back pain.
