1. Starchy Veggies
Some vegetables are better than others when you’re watching your triglycerides. Limit the amount of starches you eat, such as corn and peas. That way, your body won’t convert the excess starch into triglycerides. There are plenty of other options, such as cauliflower, kale, and mushrooms, to choose from.
2. Baked Beans with Added Sugar or Pork
Beans have fiber and other nutrients. But if they’re made with sugar or pork, they may not be the best choice. The label on the box will tell you what’s in them and how much sugar and fat you’re getting. Switch to black beans, which are a great source of fiber and protein, with no saturated fat or added sugar.
3. Alcohol
You might think alcohol is good for your heart. But drinking too much can raise your triglyceride levels. That’s because of the sugar in alcohol, whether it’s wine, beer, or liquor. Too much sugar, from any source, can be a problem. Your doctor may advise you to avoid alcohol if your triglycerides are very high.
4. Canned fish in oil
Fish is good for your heart. But when buying canned fish, check the label to see if it is packed in oil. It’s better to buy canned fish packed in water. Both types are often available on the same shelves at the grocery store.
5. Coconut
Coconut is trending. You can find coconut milk, coconut water, shredded coconut, coconut oil, and whole coconuts. Some people say coconut is healthy, but coconut is also high in saturated fat, so ask your doctor if you should limit or avoid it altogether.
6. Starchy foods
Eat too much pasta, potatoes, or grains and your body can convert them into triglycerides. You can still eat them, but keep your portions in check. A serving is one slice of bread, 1/3 cup of rice, half a cup of pasta, or half a cup of cooked potatoes or oats.
7. Sugary Drinks
A lot of the sugar you consume can come from one drink. Whether you drink sweetened iced tea, regular soda, fruit juice, or a syrupy coffee drink, you’re probably consuming more sugar than your body can process. It can turn some of that sugar into triglycerides. So when you cut back on sugar, remember to include your drinks in it.
8. Honey or Maple Syrup
You might think honey and maple syrup are healthier or more natural than refined sugar. But like sugar, they can raise your triglyceride levels. When you’re trying to lower your triglycerides, cut back on sugary sweeteners across your entire diet, even if they’re not table sugar.
9. Baked Goods
Because of your high triglyceride levels, you should limit saturated fats in your diet. Including saturated fat in butter baked in pastries. You should also avoid trans fats altogether. Check the nutrition facts label to be sure.
10. Fatty meats
You don’t have to give up meat completely. But consider choosing leaner cuts. Also, avoid all processed meats, including bacon, sausage, and ham, as these have been shown to contribute to heart disease and diabetes.
11. Butter or margarine
Use olive oil instead of butter and margarine, which can be high in saturated or trans fats, when cooking meat and vegetables or making salad dressings. Canola, walnut, and flaxseed oils are also great alternatives.
