Triglycerides, Mistreated and Misunderstood: Learn Why

Reduction of high-glycemic index foods

Most notably snacks and . . . wheat.

Everybody knows that we shouldn't eat Snickers bars or bags of licorice.

But many people eat plenty of wheat-containing breads, pastas, pretzels, crackers, breakfast cereals, etc., all in the name of increasing whole grains and fiber. In reality, they cause triglycerides to skyrocket, dropping HDL, forming small LDL, increasing blood sugar and blood pressure, and increasing obesity. Backtrack on this advice, add back calories from healthy oils (olive, canola, flaxseed, walnut) and raw nuts, and triglycerides drop.

Fish oil

The omega-3 fatty acids from fish oil are a mainstay of triglyceride-reducing treatment. Omega-3 fatty acids are the number one most potent treatment for high triglycerides. Triglyceride-reducing effects begin at a combined EPA + DHA (omega-3 fatty acids) dose of 1200 mg per day.  

Eliminate fructose and high-fructose corn syrup

This ubiquitous sweetener is now consumed in enormous quantities by the average American, nearly 80 lbs per year per person. (Imagine sixteen 5-lb bags of sugar.)

You'll find high-fructose corn syrup in a shocking number of processed foods, including soft drinks, fruit drinks, ketchup, beer, breads, breakfast cereals, and salad dressings. You'll find none in green peppers, cucumbers, and raw nuts. Fructose causes large increases in triglycerides, as well as diabetic patterns. Don't let "fat-free" claims fool you: It often means that the fat has been replaced by high-fructose corn syrup. 

Here are the ingredients in a popular fat-free salad dressing, for example:

Ingredients: Water, Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Parmesan Cheese, Part-Skim Milk, Cheese Culture, Salt, Enzymes, Contains less than 2% of Garlic, Whey, Onion Juice, Autolyzed Yeast Extract, Phosphoric Acid, Worcestershire Sauce, Vinegar, Molasses, Corn Syrup, Water, Salt, Caramel Color, Dried Garlic, Sugar ,Spices, Tamarind, Natural Flavors, Hydrolyzed Soy Protein, Xanthan Gum, Potassium Sorbate and Calcium Disodium EDTA as Preservatives, Dried Garlic, Buttermilk, Spice, Dried Parsley, Caramel Color, Sodium Phosphate, Oleoresin Paprika.

This low-fat or “lite” salad dressing is, in effect, water, vinegar, and corn syrup. It will skyrocket your triglycerides.

Limit alcohol

While a couple of drinks a day raises HDL, exerts anti-inflammatory effects, and reduces blood pressure, more than this begins to raise triglycerides. Increases of hundreds of milligrams/dl can occur with several drinks per day.

Beer, in particular, raises triglycerides more than wine or other alcoholic beverages. Could it be the wheat source of beer? Or the high-fructose corn syrup? Or both? I don't know, but beer is the least desirable form of alcohol of the choices we have.

Following these simple steps, it is unusual in my experience that you cannot achieve a triglyceride level <60 mg/dl, particularly if you also reduce weight through your carbohydrate reduction. Rarely do we need to add fibrate drugs or other prescription agents to reduce triglycerides.