This helps lower triglycerides and reduces the risk of coronary heart disease, fatty liver disease, and diabetes. Choose black beans without sugar. It only takes some discipline and commitment—and some will power. Your body turns excess carbohydrates into triglycerides if the calories are not used for energy. Eat 2 to 3 servings of fruit per day. Reduce your intake of fat and sugar and do not eat excess calories. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. Baked goods may taste good, but they are loaded with sugar and saturated fat that can make triglyceride levels climb. That way, your body won't turn the extra starch into triglycerides. Instead, high levels can make LDL cholesterol change into a more harmful form that damages the arteries. There are plenty of other options, like cauliflower, kale, and mushrooms, to choose from. Dates, raisins, figs, and dried apricots are high in fructose. Dried fruits, like raisins, are high in fructose. American Heart Association: “Triglycerides: Frequently Asked Questions.”, FDA: “Interactive Nutrition Facts Label: Sugar.”, National Cancer Institute: “Alcohol and Cancer Risk.”, National Institute of Diabetes and Digestive and Kidney Diseases: “Carbohydrate Counting & Diabetes.”, Pharmacy and Therapeutics: “Overview of Omega-3 Fatty Acid Therapies.”, USDA National Nutrient Database: “Honey,” “Maple Syrup,” “Olive Oil, Salad or Cooking.”, World Journal of Clinical Oncology: “Historical Review of the Causes of Cancer.”. Fatty meats are not good for you if you are trying to get lower triglycerides. That includes the saturated fat in the butter that's baked into pastries. The type and amount of carbohydrates you eat have a direct effect on your triglyceride levels. Your doctor may recommend that you limit your intake of alcohol or that you avoid it altogether. Medically Reviewed on 06/15/2020 Too much sugar, from any source, can be a problem. In fact, people with high triglycerides are often recommended to follow a cholesterol and triglyceride lowering diet. You can find coconut milk, coconut water, coconut flakes, coconut oil, and the fruit itself. Swapping high saturated fat butter and margarine for healthier oils is an easily lifestyle change that may help lower triglycerides and improve cholesterol levels. Alcohol contains sugar and excess sugar increases triglyceride levels. Fruits contain varying amounts of fructose, a type of monosaccharide (sugar) found in some foods. If you need to lower your blood triglyceride levels, ask your doctor if you can safely consume coconut and if so, how much. Read the labels and watch for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose. They are high in protein and fiber and do not have saturated fat. Olive oil is high in monounsaturated fats and it has some polyunsaturated fats, both of which are better for you than saturated fat. If you have high triglycerides (hypertriglyceridemia), sugar is especially bad for you. Some vegetables are better than others when you're watching your triglycerides. (7)    moggara12 / iStock / 360 It may turn some of that sugar into triglycerides. All rights reserved. (12)  Ingram Publishing, Stanford Hospital: "How to Lower High Triglycerides Through Dietary and Lifestyle Changes." Omitting these foods is important to reducing lipid levels and preventing spikes. These increase triglyceride levels. The average adult in the U.S. consumes 145 calories from a sugar-sweetened beverage per day. But when you have high triglycerides, you may need to limit yourself to 2-3 pieces of fruit a day. Sources They are also bad for your blood sugar. WebMD does not provide medical advice, diagnosis or treatment. Cholesterol is abundant in animal organ meats, dairy products and eggs. If you're having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins (1/4 cup), for example. If triglycerides are very high, a dangerous condition called “pancreatitis” (inflammation in the pancreas), can develop. But like sugar, they can raise your triglyceride levels. Switch to black beans, which are a great source of fiber and protein, without saturated fats or added sugar. Honey and maple syrup can increase your triglyceride levels, too. Sign Up to Receive Our Free Coroanvirus Newsletter, Alternative Treatments for High Cholesterol, Diabetes? You may not know that many beverages contain added sugar. But when you're buying canned fish, check the label to see if it's packed in oil. (2)    Azurita / iStock / 360 However, omega-6 fats are … When you have high triglycerides, it is especially important to watch your intake of starchy foods like potatoes, pasta, and cereal. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. You can still have them, but you have to stay within proper serving sizes. Check the nutrition facts label to be sure. (4)    Eachat / iStock / 360 How Long Does Coronavirus Live On Surfaces? This tool does not provide medical advice. Your body turns excess carbohydrates that are not used for energy into triglycerides. You don't have to give up meat completely. Beer, liquor, and wine all contain sugar, so all types of alcohol may be a problem for those with high triglycerides. Coconut is trendy. Too much coconut can be a bad thing as it is high in saturated fat. THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. Coconut is a trendy food these days. Stanford Hospital: "How to Lower High Triglycerides Through Dietary and Lifestyle Changes." Read nutrition labels before you indulge in baked goods. Use olive oil as a replacement for butter and margarine, which may have too much saturated fat or trans fat, when cooking meats and vegetables or making salad dressing. One tablespoon of honey has 64 calories and approximately 17 grams of sugar. Bake goods and pastries may also contain dangerous trans fats. It is intended for general informational purposes only and does not address individual circumstances. So when you're cutting back on sugar, remember to include your drinks in that, too. A serving is a slice of bread, 1/3 cup of rice, half cup of pasta, or half a cup of potatoes or cooked oatmeal. One slice of bread, 1/3 of a cup of rice or pasta, 3/4 of a cup of dry cereal, one 6-inch tortilla, and 1 small piece of fruit or 1/2 cup of fresh or canned fruit all count as one serving of carbohydrate. Have some water with a squeeze of lemon juice or a splash of reduced-sugar or sugar-free juice instead. You should also avoid trans fats altogether. What counts as a serving of carbohydrates? Some say coconut has health benefits, but it's also high in saturated fats, so ask your doctor if you should limit it or avoid it completely. Just be mindful to stay within the carbohydrate intake limit your doctor has established for you to reach your triglyceride goals. Your doctor may recommend that you not drink at all if your triglyceride levels are very high. To ensure that you maintain heart health, it’s important that you consume cholesterol-lowering foods and avoid high-cholesterol foods … The label on the can should say what's in there, and how much sugar and fat you're getting. Starchy vegetables like peas and corn supply ample amounts of carbohydrates per serving.

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