Some vegetables are better than others when youre watching your triglycerides. Limit how much you eat of those that are starchy, like corn and peas. That way, your body wont turn the extra starch into triglycerides. There are plenty of other options, like cauliflower, kale, and mushrooms, to choose from.
Triglycerides are a type of fat found in your blood. Having high levels of triglycerides in your blood increases your risk of heart disease. While dietary changes can help lower triglycerides, some foods should be limited or avoided. This includes pulled pork, which is generally high in fat and may raise triglyceride levels.
What are Triglycerides?
Triglycerides are a common type of fat found in your blood After you eat, your body converts calories it doesn’t need right away into triglycerides These triglycerides circulate in your blood to provide energy between meals.
Normal triglyceride levels are less than 150 mg/dL Levels between 150-199 mg/dL are borderline high. Levels of 200-499 mg/dL are considered high Very high levels over 500 mg/dL put you at risk of pancreatitis.
High triglycerides typically don’t cause symptoms. But over time they can increase your risk of heart attack and stroke. Luckily, triglyceride levels respond well to dietary and lifestyle changes.
Why Pulled Pork May Increase Triglycerides
Pulled pork is pork that’s been slowly cooked until tender and then shredded. It’s a staple of American barbecue cuisine. While delicious, pulled pork is generally high in saturated fat, which can raise triglycerides.
A 3-ounce serving of pulled pork contains around 5-8 grams of saturated fat. Eating too much saturated fat causes your liver to produce more triglycerides. It also makes it harder for your body to clear triglycerides from your blood.
In addition to fat, pulled pork contains cholesterol. Dietary cholesterol can also contribute to high triglycerides, especially in those with an underlying genetic predisposition.
Finally, pulled pork is often paired with sugary barbecue sauce. Eating lots of sugar and refined carbs promotes high triglycerides by causing your liver to produce more triglyceride-rich particles.
Healthier Meat Choices for High Triglycerides
If you have high triglycerides, you don’t necessarily need to avoid meat altogether. However, it’s best to choose leaner cuts of meat and limit portion sizes.
Some healthier meat choices include:
- Chicken or turkey breast without skin
- Lean cuts of beef like sirloin or round
- Pork tenderloin or lean ham
- Fatty fish like salmon and mackerel
- Plant-based meat substitutes like tofu or tempeh
When preparing meat, opt for healthier cooking methods like baking, broiling, or grilling. Avoid frying or breading meat, which adds extra fat and calories.
It’s also best to avoid processed meats like sausage, bacon, and deli meats. These contain added saturated fats and preservatives that can drive up triglycerides.
Finally, watch your portion sizes. Stick to 3-4 ounces of meat per serving, about the size of a deck of cards. Larger portions provide excess calories that can increase triglyceride production.
Other Dietary Tips for Lowering Triglycerides
In addition to limiting high-fat meats like pulled pork, there are many other diet and lifestyle changes than can lower triglycerides. Here are some top tips:
- Reduce sugar, refined grains, and starchy foods like white bread, pasta, and rice
- Limit alcohol intake to 1 drink per day for women and 2 for men
- Increase intake of omega-3 fatty acids from fish, walnuts, and flaxseeds
- Eat more fiber from fruits, vegetables, beans, and whole grains
- Maintain a healthy weight by reducing overall calorie intake if needed
- Get regular physical activity with a goal of 30 minutes per day
- Take triglyceride-lowering medications if prescribed by your doctor
Making diet and lifestyle changes can lower triglycerides by 20-50% in many cases. Keeping triglycerides under control reduces heart disease risk and protects your health.
The Bottom Line
Too Much of a Good Thing
There’s no doubt that fruit is good for you, especially if you eat it instead of a sweet treat. Limit dried fruit to 1/4 cup because of its high sugar content. Â.
You may think of alcohol as being good for your heart. But too much of it can drive up your triglyceride levels. Thats because of the sugars that are naturally part of alcohol, whether its wine, beer, or liquor. Too much sugar, from any source, can be a problem. Your doctor may recommend that you not drink at all if your triglyceride levels are very high.
Canned Fish Packed in Oil
Fish is good for your heart. But when youre buying canned fish, check the label to see if its packed in oil. Youre better off buying canned fish thats packed in water. Usually, both are available on the same shelf at the grocery store.
Coconut is trendy. You can find coconut milk, coconut water, coconut flakes, coconut oil, and the fruit itself. Some people say coconut is good for you, but it’s also high in saturated fats, so talk to your doctor about how much you should eat or if you should stay away from it altogether.
Eat too much pasta, potatoes, or cereals and your body can turn them into triglycerides. You can still have them, but you have to stay within proper serving sizes. One serving is one slice of bread, one-third of a cup of rice, half a cup of pasta, potatoes, or oatmeal that has been cooked.
A lot of the sugar you get may come from a glass. If you drink soda, fruit juice, syrupy coffee drinks, or sweet iced tea, your body may not be able to handle the extra sugar. It may turn some of that sugar into triglycerides. So when youre cutting back on sugar, remember to include your drinks in that, too.
What Causes HIGH TRIGLYCERIDES? (5 EASY Steps to Fix It) 2024
FAQ
Can you eat pork with high triglycerides?
Can I eat pulled pork with high cholesterol?
What meat is bad for triglycerides?
Is pulled pork healthy or unhealthy?
What foods lower triglyceride levels?
Studies suggest that the omega-3s in fatty fish — such as tuna, salmon, mackerel, and sardines — are particularly good at lowering triglyceride levels. Because even healthy fats are high in calories, you still need to eat these foods in moderation. Cut down on alcohol.
What foods cause high triglycerides?
Sugary food and drinks, saturated fats, starches, refined grains, alcohol, and high-calorie foods can all lead to high levels of triglycerides. If you have high triglycerides, avoiding these food categories can help bring your levels down. Simple sugars, like fructose, are a common source of elevated triglycerides.
Can you eat meat if you have high triglycerides?
Because of your high triglycerides, you should limit the saturated fat in your diet. That includes the saturated fat in the butter that’s baked into pastries. You should also avoid trans fats altogether. Check the nutrition facts label to be sure. You don’t have to give up meat completely. But consider choosing leaner cuts.
What happens if you eat too much triglycerides?
Triglycerides, the main kind of fat in your body, store extra energy from the food you eat. “It’s an energy source. It’s like a little battery used for energy. But too many triglycerides can also cause heart disease,” says Dr. Fernandes. People who are overweight, in general, have high triglyceride levels and good cholesterol levels that are low.