Triglyceride levels that are too high can put people at risk for heart disease and other illnesses. Fortunately, a variety of foods can naturally decrease triglycerides. You may enhance your general well-being and lower your risk of heart disease by including these items in your diet. To properly control your triglyceride levels, however, there are also some things that you should keep out of your diet or consume in moderation.
We will go through 25 foods that reduce triglycerides in this blog, along with foods to stay away from to assist manage high triglyceride levels. You may take charge of your health and lower your chance of acquiring significant health issues by adhering to these dietary suggestions.
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What are Triglycerides?
Triglycerides are a particular kind of fat (lipid) that are carried by the circulation and kept in fat cells all throughout the body. They are created when the body mixes three fatty acids with the kind of alcohol glycerol. The body uses triglycerides as a significant source of energy and for tissue growth and repair.
In addition to being made by the liver, triglycerides are also ingested, particularly meals high in saturated and trans fats such red meat, dairy products, and processed foods. Particularly when paired with other risk factors like high cholesterol and obesity, high blood triglyceride levels can be a risk factor for heart disease and other health issues.
A quick blood test may be used to detect triglyceride levels, and lifestyle modifications like eating healthier and exercising more can help decrease high triglyceride levels. In rare circumstances, prescription drugs may also be used to reduce triglyceride levels.
Causes of High Triglycerides
High blood triglyceride levels can result from a variety of reasons, including:
Diet: Triglyceride levels can rise if a person consumes a diet rich in trans and saturated fats, added sweets, and processed carbs.
Obesity: Having a large waistline or being fat might cause the body to produce more triglycerides.
Physical inactivity: A lack of regular exercise might raise triglycerides and reduce HDL (good) cholesterol.
Genetics: High triglyceride levels may run in certain people's families.
Medical conditions: Triglyceride levels can rise in patients with certain illnesses, including hypothyroidism, diabetes, renal disease, and liver disease.
Medications: A number of drugs, including beta-blockers, diuretics, estrogen, and corticosteroids, can raise triglyceride levels in the blood. Excessive alcohol intake: High triglyceride levels are a result of excessive alcohol drinking.
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Effects of High Triglycerides
Heart disease and other health issues can be significantly increased by having high blood triglyceride levels. The body uses a particular kind of fat called triglycerides, which is normally stored in fat cells all over the body. Triglyceride levels, on the other hand, can accumulate in blood vessels and lead to the onset of atherosclerosis, a condition in which artery plaque clogs the blood vessels and reduces blood flow.
Additionally linked to an elevated risk of various health issues including pancreatitis and fatty liver disease are high triglyceride levels. This emphasizes how crucial it is to control triglyceride levels with dietary adjustments and, occasionally, medicines to lower the risk of certain health issues. Understanding elevated triglyceride levels and their possible impacts on health is crucial in this situation.
1. High Triglyceride Levels Can Cause Vascular Disease
The risk of getting vascular disease can rise when blood triglyceride levels are high. Atherosclerosis, peripheral artery disease, and coronary artery disease are only a few examples of the illnesses that fall under the umbrella term "vascular disease." Triglyceride levels that are too high can cause plaque to form by accumulating in the blood vessel walls.
The arteries may become harder and narrower as a result of this plaque, reducing blood flow and raising the risk of heart attack and stroke. Additionally, it has been demonstrated that having high triglyceride levels lowers HDL (good) cholesterol levels, raising the risk of vascular disease even more.
The risk of acquiring these illnesses and the consequences linked to them can be decreased by controlling triglyceride levels by dietary modifications and medicines.
2. High Triglycerides Can Increase the Risk of Heart Attack
Heart attacks are more likely to occur when blood triglyceride levels are high. When triglyceride levels are high, atherosclerosis, a disorder in which plaque builds up in the arteries and causes the blood vessels to constrict, can occur. The risk of a heart attack may rise as a result of this constriction restricting blood supply to the heart.
High triglyceride levels have also been linked to reduced HDL (good) cholesterol levels, which raises the risk of heart disease even more. According to studies, those with high triglyceride levels are more likely to develop heart disease than people with normal levels.
3. High Triglycerides Can Cause Strokes
Stroke risk can also be increased by high triglyceride levels. Atherosclerosis, a disorder where plaque forms in arteries, particularly those that feed blood to the brain, can be exacerbated by excessive triglyceride levels. This blood channel constriction can reduce blood supply to the brain, which can result in a stroke.
Additionally, additional stroke risk factors including diabetes and high blood pressure have been linked to high triglyceride levels. According to studies, those with high triglyceride levels are more likely to get a stroke than people with normal levels.
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4. Triglycerides Can Increase Cholesterol Levels
High triglyceride levels, in addition to boosting blood cholesterol levels, can do so. Triglycerides and cholesterol are both types of lipids that circulate in the circulation. Triglyceride levels that rise can cause a decline in HDL (good) cholesterol, which assists in the elimination of cholesterol from the bloodstream.
As a result of the decrease in HDL cholesterol, LDL (bad) cholesterol may rise, aiding in the onset of atherosclerosis and other cardiovascular disorders. High triglyceride levels can also drive the liver to produce more LDL cholesterol, thus raising blood cholesterol levels.
5. High Triglycerides Can Increase the Risk of Diabetes
High blood triglyceride levels can raise the risk of developing type 2 diabetes. According to research, those who have high triglyceride levels are more prone to develop insulin resistance, a disease in which the body's cells become less receptive to insulin, resulting in high blood sugar levels. Insulin resistance is a major contributor to the development of type 2 diabetes.
Furthermore, high triglyceride levels have been linked to additional diabetes risk factors such as obesity and high blood pressure.
6. Triglycerides Can Increase Fat Deposition in the Body
Triglyceride levels in the blood can also boost fat formation in the body. Excess triglycerides are a form of fat that the body needs for energy, and they are normally deposited in fat cells throughout the body. More triglycerides are delivered to fat cells as triglyceride levels rise, resulting in greater fat deposition.
This can lead to weight gain and obesity, both of which are risk factors for a variety of health issues such as diabetes, heart disease, and some forms of cancer.
7. Triglycerides Can Increase Inflammation
Inflammation in the body can also be brought on by blood triglyceride levels. The immune system's natural response to injury or infection is inflammation, but chronic inflammation has also been linked to a number of chronic health conditions, including cancer, diabetes, and heart disease.
Research has shown that high blood triglyceride levels might activate immune cells and boost the production of inflammatory proteins, leading to persistent inflammation. Additionally, high triglyceride levels might be a factor in insulin resistance, which can result in inflammation in the body.
What Foods Lower Triglycerides Fast?
High blood triglyceride levels have been linked to an increased risk of diabetes, heart disease, and stroke, among other health issues. To control high triglyceride levels, lifestyle modifications including eating healthier, moving more, and decreasing weight are necessary. Dietary modifications can also fast and successfully decrease triglycerides, even though there are several drugs available to do so. Knowing which meals are helpful in lowering triglycerides is crucial in this situation.
In this section, we'll talk about a few meals that can quickly decrease triglycerides and benefit general health.
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1. Oily Fish
Omega-3 fatty acids, which are abundant in oily fish like salmon, mackerel, and sardines, have been demonstrated to aid in lowering blood triglyceride levels. Omega-3 fatty acids can boost fatty acid digestion and decrease triglyceride levels by decreasing the liver's ability to produce triglycerides.
To help lower triglycerides and lessen the risk of heart disease, the American Heart Association advises eating at least two meals of fatty fish each week. Oily fish are a healthy complement to any diet since they decrease triglycerides and are a rich source of protein and other essential elements. However, because mercury may be dangerous in high doses, it is crucial to pick fish that are low in mercury.
2. Berries
Berries, including blueberries, strawberries, raspberries, and blackberries, are full in fiber and antioxidants that can lower blood triglyceride levels. Antioxidants aid in reducing bodily inflammation, which can lower triglyceride levels. Contrarily, fiber aids in reducing triglyceride levels by slowing the absorption of carbs in the digestive tract.
Berries are a fantastic meal for weight control since they are low in calories and abundant in nutrients, which is beneficial for lowering elevated triglycerides. Simply adding berries to oatmeal, smoothies, or snacking on them will help you include more berries in your diet. Consuming a variety of berries will help you get a variety of healthy nutrients and eventually reduce your triglyceride levels.
3. Nuts
Nuts, such almonds, walnuts, and pistachios, are a wonderful source of fiber, protein, and healthy fats that helps lower blood triglyceride levels. Regularly eating nuts has been found in studies to help lower triglycerides, increase cholesterol levels, and decrease inflammation in the body.
Nuts' high fiber content slows the digestive system's absorption of carbs, resulting in decreased triglyceride levels. Nuts are a terrific snack choice as well since they can keep you full and content and lower your risk of overeating. However, since nuts also contain a lot of calories, it's best to eat them in moderation and stick to raw, roasted, or unsalted varieties rather than those that have undergone extensive processing or have been dusted with sugar or salt.
Lower triglyceride levels are only one of the numerous health advantages of incorporating a handful of nuts in your diet every day.
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4. Beans
Several types of beans, including black beans, kidney beans, and chickpeas, are excellent sources of fiber and plant-based protein that can lower blood triglyceride levels. Beans' high fiber content slows the digestive system's absorption of carbs, resulting in decreased triglyceride levels.
Beans include a plant-based protein that can also lower inflammation and raise cholesterol levels. Beans are a great meal for weight control since they are low in fat and calories, which is beneficial for lowering elevated triglycerides. Beans may be easily included into your diet by adding them to soups, salads, or bean-based dips like hummus.
Consuming a variety of beans can offer a variety of advantageous nutrients and, over time, help decrease triglyceride levels.
5. Whole grains
Oats, quinoa, and brown rice are just a few examples of whole grains that are excellent sources of fiber and complex carbohydrates that can help lower blood triglyceride levels. Whole grains' high fiber content slows the digestive system's absorption of carbs, which lowers triglyceride levels.
A strong source of vitamins, minerals, and antioxidants, whole grains can also aid to lower inflammation and enhance general health. In comparison to processed grains, whole grains have a lower glycemic index, which means they have less of an effect on blood sugar levels, which is crucial for lowering high triglycerides. By substituting whole-grain bread for white bread or brown rice for white rice in meals, you may easily include whole grains to your diet.
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6. Vegetables
Leafy greens, broccoli, carrots, and sweet potatoes are just a few examples of vegetables that are a fantastic source of fiber, vitamins, and minerals that can help lower blood triglyceride levels. Vegetables have a high fiber content that slows the digestion of carbs, resulting in decreased triglyceride levels.
Vegetables are also a great diet for weight control since they are low in calories and abundant in nutrients, which is beneficial for lowering elevated triglycerides. Antioxidants, which are abundant in vegetables and can aid to lessen inflammation and enhance general health. Vegetables may be easily included into your diet by being eaten as a snack, added to salads, or stir-fried.
7. Yoghurt
Yogurt is a wonderful source of protein, calcium, and probiotics, which helps lower blood triglyceride levels. Low-fat or non-fat types are especially high in these nutrients. Regular yogurt consumption has been demonstrated in studies to lower inflammation and improve cholesterol levels. Yogurt's probiotics can aid in gut health improvement, which can benefit general health and lower the risk of chronic illnesses including diabetes and heart disease.
Yogurt is a great meal for weight control since it is low in calories and fat, which is beneficial for lowering elevated triglycerides. Avoiding yogurt variants with a lot of added sugar is vital since too much sugar consumption might raise triglyceride levels. Yogurt that is plain and unsweetened can be flavored with fruit or honey to make a tasty and nutritious breakfast or snack.
8. Eggs
Eggs are a nutritious complement to a balanced diet since they are a fantastic source of protein and are packed with important vitamins and minerals. Despite the fact that eggs contain cholesterol, studies have shown that most healthy people who consume modest amounts of eggs do not experience an increased risk of heart disease.
In fact, studies have shown that eggs, especially when included in a balanced diet, may help lower blood triglyceride levels. Because eggs are abundant in protein, they may also help with weight control and lower high triglycerides by encouraging feelings of fullness.
It is crucial to remember that people with certain medical problems, such as familial hypercholesterolemia, may need to restrict their consumption of dietary cholesterol, which includes the cholesterol in eggs.
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9. Olive Oil
Monounsaturated fats, such as those found in olive oil, are good for you and can lower your blood triglyceride levels. Regularly drinking olive oil has been found in studies to lower inflammation and improve cholesterol levels. Additionally, the antioxidants in olive oil can aid in preventing oxidative damage, which can be a factor in chronic illnesses like diabetes and heart disease. When cooking and baking, olive oil may be a healthy alternative to butter or other fats.
It can also be used as a salad and vegetable dressing. Extra-virgin, high-quality olive oils are the best to use since they are less processed and contain more healthy ingredients.
10. Avocados
Avocados are a fruit that is packed with nutrients, including fiber, monounsaturated fats, and a number of vitamins and minerals. Avocados have a high proportion of good fats, which can lower blood triglyceride levels. According to studies, frequently eating avocados can lower inflammation and raise cholesterol levels.
Additionally, the fiber in avocados can aid in reducing triglyceride levels by slowing down the absorption of carbs. Avocados are a great meal for managing weight, which is vital for lowering elevated triglycerides. They are also low in sugar and abundant in minerals. Avocados may be used as a nutritious snack or added to salads and smoothies.
11. Grass-fed Meat
Meat from animals that were grown on a diet of grass and other foraged foods as opposed to a diet of grains and other processed foods is referred to as grass-fed meat. This kind of meat is a nutritious supplement to a balanced diet since it is an excellent source of protein, beneficial fats, and several vitamins and minerals.
Additionally, grass-fed beef has lower amounts of total and saturated fat than meat from conventionally farmed animals, which can aid in lowering blood triglyceride levels. According to studies, routinely consuming grass-fed beef can lower inflammation and help lower cholesterol. Additionally, since it is frequently hormone- and antibiotic-free, grass-fed beef is a healthier and more ecologically friendly alternative.
To guarantee that the animals were maintained on a natural diet without the use of dangerous chemicals, it is crucial to choose high-quality, organic variants of grass-fed meat.
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12. Coconut Oil
A saturated fat that has recently received attention for its potential health advantages is coconut oil. However, there is disagreement among medical professionals over how coconut oil affects triglyceride levels. Consuming coconut oil may raise triglyceride and LDL ("bad") cholesterol levels in the blood, which may increase the risk of heart disease, according to some research.
However, other studies have demonstrated that coconut oil, especially when used moderately and as part of a balanced diet, can have a neutral or even positive impact on triglyceride levels. While coconut oil could have some health advantages, it shouldn't be consumed in big quantities, and it shouldn't be viewed as a "miracle" meal. This is a crucial point to remember.
All forms of saturated fat, including coconut oil, should be kept to no more than 5-6% of daily calories, according to the American Heart Association. In general, it is ideal to use coconut oil in moderation as part of a nutritious diet that also contains a range of other beneficial fats, such those found in fish, nuts, seeds, avocados, and other fruits and vegetables.
13. Quinoa
Due to its many health advantages, the gluten-free grain quinoa has gained popularity recently. It is a nutritious supplement to any diet because of its high protein, fiber, and variety of vitamins and minerals content. In addition, quinoa is a strong source of omega-3 fatty acids, which can lower inflammation in the body and raise cholesterol levels.
Quinoa is also a food with a low glycemic index, which means that it digests gradually and does not result in a sharp rise in blood sugar, which can lead to high triglyceride levels. According to studies, adding quinoa to a healthy diet can help reduce triglyceride levels and enhance overall heart health. Quinoa might be prepared similarly to rice and utilized as a side dish, a basis for salads, and in stir-fries.
Additionally, it can be added to soups and stews to boost the nutritional value or used as a gluten-free substitute for pasta. In general, quinoa is a wholesome and adaptable grain that, when included in a balanced diet, may enhance heart health and reduce triglyceride levels.
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14. Garlic
Due to its many health advantages, the gluten-free grain quinoa has gained popularity recently. It is a nutritious supplement to any diet because of its high protein, fiber, and variety of vitamins and minerals content. In addition, quinoa is a strong source of omega-3 fatty acids, which can lower inflammation in the body and raise cholesterol levels.
Quinoa is also a food with a low glycemic index, which means that it digests gradually and does not result in a sharp rise in blood sugar, which can lead to high triglyceride levels. According to studies, adding quinoa to a healthy diet can help reduce triglyceride levels and enhance overall heart health.
Quinoa might be prepared similarly to rice and utilized as a side dish, a basis for salads, and in stir-fries. Additionally, it can be added to soups and stews to boost the nutritional value or used as a gluten-free substitute for pasta. In general, quinoa is a wholesome and adaptable grain that, when included in a balanced diet, may enhance heart health and reduce triglyceride levels.
15. Cauliflower
A cruciferous vegetable that is high in fiber, vitamins, and minerals is cauliflower. It is also a low-calorie, low-carb dish, making it a fantastic option for anyone trying to lose weight and improve their general health. Cauliflower has been shown to reduce triglyceride levels in addition to a host of other health advantages.
Regular consumption of cauliflower has been linked to reduce blood triglyceride levels, according to studies. This is probably because it contains a lot of fiber, which might slow down how quickly carbs are absorbed and avoid sharp increases in blood sugar levels. Additionally, antioxidants found in cauliflower are beneficial for lowering inflammation in the body and enhancing general heart health.
Cauliflower can be consumed raw or prepared in a number of different ways, such as roasting, grilling, steaming, and boiling. It may also be used as a low-carb substitute for rice or pasta or as a healthy substitute for mashed potatoes when mashed or pureed.
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16. Spinach
A excellent complement to any healthy diet, spinach is a leafy green vegetable that is rich in nutrients and antioxidants. It has a low caloric and carbohydrate content but is abundant in fiber, vitamins, and minerals including calcium and iron. In addition to its many health advantages, spinach has been shown to reduce triglyceride levels.
According to studies, frequently eating spinach helps reduce blood triglyceride levels. This is probably because it contains a lot of antioxidants, such vitamin C and beta-carotene, which can assist the body fight inflammation and enhance general heart health.
Furthermore, nitrates, which have been discovered to enhance blood vessel function and lower the risk of heart disease, are a rich source of nutrition in spinach. Spinach may be consumed fresh or cooked in many different dishes, such as salads, smoothies, sautés, and omelets. Additionally, it may be used to soups and stews to boost the nutritional value or used as a nutritious replacement for pasta.
17. Bananas
Bananas are a well-liked fruit that is packed with vitamins, minerals, and fiber. They are a fantastic natural energy source and can enhance digestion and control blood sugar levels. In addition to its other health advantages, bananas have been shown to reduce triglyceride levels.
Banana consumption has been linked to decrease blood triglyceride levels, according to studies. This is probably because they contain a lot of soluble fiber, which can help slow down the body's absorption of fat and cholesterol. In addition, bananas are a wonderful source of potassium, which helps control blood pressure and strengthens the heart. Bananas can be consumed as a snack on their own or added to yogurt, cereal, or smoothies to boost their nutritional value.
Additionally, you may use them in place of sugar for baking and cooking.
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18. Broccoli
The cruciferous vegetable broccoli is a nutrient-dense source of vitamins, minerals, and antioxidants. Fiber, vitamin C, and vitamin K content are all high but calories and carbs are minimal. In addition to its host of health advantages, broccoli has been shown to reduce triglyceride levels.
Regular consumption of broccoli has been linked to reduce blood triglyceride levels, according to studies. This is most likely a result of its high fiber content, which can aid in lowering the body's absorption of cholesterol and fat. Sulforaphane, a substance with anti-inflammatory and antioxidant characteristics that may aid improve heart health, is another component present in broccoli and is an excellent source of it.
19. Cabbage
A cruciferous vegetable, cabbage is abundant in fiber, vitamins, and minerals while being low in calories. Vitamins C, K, and B6 are all abundant in it, along with anti-inflammatory and antioxidant substances. In addition to its numerous health advantages, cabbage has been shown to reduce triglyceride levels.
Regular consumption of cabbage has been linked to reduce blood triglyceride levels, according to studies. This is most likely a result of its high fiber content, which can aid in lowering the body's absorption of cholesterol and fat. Anthocyanins, a kind of antioxidant that has been discovered to have anti-inflammatory qualities and may aid enhance heart health, are also abundant in cabbage.
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20. Legumes
Beans, lentils, and chickpeas are high in complex carbohydrates, fiber, and plant-based protein. They are also high in vitamins and minerals like as potassium, iron, and folate. Beans, in addition to their various health benefits, have been demonstrated to lower triglyceride levels.
Eating beans on a regular basis has been shown in tests to help lower blood triglyceride levels. This is most likely due to their high soluble fiber content, which can aid limit the body's absorption of fat and cholesterol. Legumes, which are high in plant-based proteins, can also lessen your risk of getting heart disease.
21. Arugula
Rocket, often known as arugula, is a leafy green vegetable high in nutrients and low in calories. It contains a lot of calcium, folate, vitamin A, and vitamin K. Arugula has been demonstrated to reduce triglyceride levels, among other health benefits. According to research, consuming arugula has been associated to lower blood triglyceride levels.
This is most likely due to the high quantity of nitrates in it, which may improve blood vessel function while decreasing inflammatory reactions in the body. Arugula contains antioxidants that can help reduce oxidative damage and lower the risk of heart disease.
22. Barley
Barley is a nutritious whole grain that is abundant in fiber, vitamins, and minerals. It is high in dietary fiber, which promotes digestive health and helps manage blood sugar levels. In addition to its many health benefits, barley has been demonstrated to lower triglyceride levels.
According to research, regular barley eating has been associated to lower blood triglyceride levels. This is most likely due to the high concentration of beta-glucan, a form of soluble fiber that may reduce the body's absorption of fat and cholesterol. Barley is also high in antioxidants, which can help reduce oxidative damage and lower the risk of heart disease.
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23. Brown rice
Brown rice is a whole grain that is high in fiber, vitamins, and minerals. It is a better choice than white rice since it has more fiber, protein, and minerals. In addition to its numerous health advantages, brown rice has been shown to lower triglyceride levels. According to research, eating brown rice on a daily basis can help decrease triglyceride levels in the blood.
This is most likely owing to its high dietary fiber content, which can help limit fat and cholesterol absorption in the body. Brown rice is also high in antioxidants, which can help protect against oxidative stress and reduce the risk of heart disease.
24. Low-fat dairy products
Skim milk, low-fat yogurt, and reduced-fat cheese are all good providers of protein, calcium, and other critical elements. They may be a nutritious supplement to a healthy diet and may help decrease triglyceride levels. Consuming low-fat dairy products has been found in studies to help decrease triglyceride levels in the blood.
This is most likely due to the presence of bioactive peptides in dairy proteins, which have been shown to decrease cholesterol. Furthermore, low-fat dairy products have less saturated fat, which can lead to elevated triglyceride levels and an increased risk of heart disease.
25. Kale
Kale is a nutrient-dense leafy green vegetable that is abundant in vitamins, minerals, and antioxidants. It also has a high fiber content, which lowers cholesterol and reduces the risk of heart disease. Kale has also been demonstrated to lower triglyceride levels, in addition to its other health benefits.
According to research, regular kale eating has been associated to lower blood triglyceride levels. This is most likely due to its high concentration of antioxidants, such as flavonoids and carotenoids, which have been demonstrated to lower cholesterol. Kale is also high in omega-3 fatty acids, which may reduce inflammation and improve overall heart health.
Which Foods Should You Avoid?
It's crucial to restrict your intake of specific foods if you have high triglyceride levels in order to control your condition. Following are some things you should restrict or avoid including in your diet:
Sugar-filled meals and beverages: Sugar-filled foods and beverages, such as soda, candy, and desserts, can quickly raise blood sugar levels and contribute to high triglyceride levels.
Refined carbohydrates: Consuming foods high in refined carbs, such as white bread, pasta, and rice, can also raise triglyceride levels. This is because they can induce rises in blood sugar levels as they are easily converted to sugar in the body.
Fried foods: Fried meals, including French fries and fried chicken, are frequently rich in saturated and trans fats, which can lead to high triglyceride levels and raise the risk of heart disease.
Processed foods: Foods that have been processed include deli meats, snack foods, and frozen meals. These foods are frequently heavy in salt, sugar, and bad fats, which can raise triglyceride levels.
Alcohol: Drinking too much alcohol might raise triglyceride levels as well. Men should restrict their daily alcohol consumption to no more than two drinks, while women should limit their consumption to no more than one drink.
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