Triglycerides are the chemical form in which most fat exists in food as well as in the body. They are common types of fats (lipids) that are essential for good health when present in normal amounts.
Triglycerides like cholesterol present in blood plasma and is derived from fats of consumed food and is manufactured in the liver from some other energy sources. You eat and calories of the food are used by the body for energy. Calories that are left (are not used immediately by the tissues) are converted into triglycerides and stored into the fat cell. This energy body will need between the meals.
Cholesterol is transported through the blood by high-density lipoproteins (‘good’ cholesterol) or low-density lipoproteins (‘bad’ cholesterol). Triglycerides are transported by chylomicrons lipoproteins. Together with cholesterol, triglycerides form the blood lipids (fat). High triglyceride levels ( as well as high level of ‘bad’ cholesterol) may contribute to cardiovascular disease by increasing the blood’s stickiness” (viscosity), and increase risk factors for heart disease.
Very low triglycerides are either not good.
Though low levels of triglycerides are not associated with heart disease, it may indicate on other diseases: malabsorption syndrome, malnutrition and thyroid gland.
Why should you have yourtriglycerides levels in normal?
Large amount of triglycerides in blood stream is called hypertriglyceridemia. This condition is connected with cases of coronary artery disease.
According to the National Cholesterol Education Program guidelines normal triglycerides is less than 150 mg/dL. It’s almost ok when you have up to 199 mg/dL. You triglycerides levels are high when you have 200 to 499 mg/dL, above that – very high.
How to lower triglycerides with lifestyle changes?
The changes should be made in the following areas of life:
· Manner of eating
· Manner of moving
· Manner of living
Food is the most important issue in human health in general. What we eat influence our body, physical state, thus psychological and spiritual state of ourselves. Excessive intake of alcohol, saturated and trans fat, sugar, starch and calories can cause high triglycerides.
Some food and beverages contain nutrients that raise triglyceride levels. The less you consume this type of food – the better. The smaller the portion (or amount)- the better. What are they?
· Alcohol: what is our man without a beer? Or how possibly can I imagine the Friday dinner without a glass of wine (or two, or three, or whatever…)? How can I hold myself from my favorite Baileys? The answer is one – you can and you should if you want to lower your triglycerides.
· Saturated fats: Your body needs fat to function properly. Fat is not only a powerful source of energy but is a nutrient used in the production of cell membranes and in several hormone-like compounds. These compounds help regulate blood pressure, blood vessel constriction, blood clotting, heart rate, and the nervous system. Fat also helps maintain healthy hair and skin and provides a sense of fullness after meals. Most foods contain several different kinds of fats. Consumption of too much fat or of kinds of fat not so healthful for your body increases your triglycerides. Try to reduce the consumption of saturated fat (or do not eat the products containing them at all):these are butter and shortening, fats solid at room temperature (including animal fats), high-fat meats, lard, fried foods, cheese, cream cheese, whole milk, whole milk dairy products and fast foods.
The important fact: low fat diet is NOT the solution to lowering high triglycerides (as many think). It even will lead to the opposite result (triglyceride levels will actually increase), which is due to the insulin resistance phenomenon.
· Trans (hydrogenated) fats: The same with trans fats, they are in the following products: margarine, fried foods, vegetable shortening, fast foods and most commercial snack foods (crackers, cakes, pies, etc.)
· Any sugar: honey, candy, molasses, jams, jellies, desserts (pies and cakes again, ice cream, sweetened gelatin and frozen yogurt).
· Starch: Concentrated starchy foods also increase your triglyceride levels. These are potatoes, rice, pasta, pizza, popcorn, chips, pretzels, bagels, ready-to-eat cereals and others. It contains lots of high carbohydrate so take small portions of these products.
· Beverages: Fruit juices, fruit drinks, fruit punches, sports drinks, regular sodas, smoothies, and sweetened coffee drinks.
· Sports and energy bars
Proper food habit will include the consumption of the following products:
· Fruits and vegetables! Eat at least 3 or more cups a day of fresh or frozen prepared vegetables and plenty of unsweetened fruits.
· Breads and cereals! Use whole grains and legumes (starchy beans), old fashioned oatmeal, whole grain breads and unsweetened high-fiber cereals… Who said it is not tasty?
· Milk products! Use fat-free or 1% milk, lowfat yogurts and cheeses.
· Protein! Choose lean meats, poultry without skin, cooked dried beans, lentils, egg, peas, nuts and low-fat soy products. Eat fish at least twice a week (different types of it, even salmon, mackerel, blue fin tuna, sardines and anchovies).
· Fat! The healthy fats are monounsaturated (olive, avocados, peanut different nuts and canola oils), polyunsaturated (vegetable oils: safflower, corn, sunflower, soy and cottonseed oils) and Omega-3 fatty acids (mostly in sea food: fatty, cold-water fish; and in flaxseeds, flax oil and walnuts.
· Sugar-free products! Diet sodas (forget about diet cola!), diet paddling (if you really-really want).
It is better to have your meals 3 to 6 times a day by small portions. Each should consist of at least 2 food groups. These steps to better food will help you to loose your weigh (that would also lower your triglycerides levels.
1. Starting to have regularly exercises is the best you can do for your health, including for the high triglycerides issue. Maybe you think: What is the problem of starting doing your exercises? No prob. Yes, to start doing exercises is not usually the problem. But to continue it on every day basis – there… Hm, a little problem with that. To avoid that try to do the following:
2. Convince yourself that without physical activity even low- triglycerides medicines won’t help and that it is very important for your health.
3. Assess your fitness level. You should know your ‘level of maximum’ in order to evaluate your progress adequately. You need to know your body weigh index, your pulse rate before and after a one-mile walk and how long it takes to walk some distance.
4. Create your own program. According to your fitness goals and according to you likes and dislikes (exercises should give you satisfaction). Find time to exercise (without exceptions). Start cautiously and progress slowly. Changes your program, avoid boredom.
5. Be wise; do not work out too long or too intensely. Safe your strength, desire and enthusiasm.
7. Take care of yourself and provide yourself with proper equipment, clothes and shoes.
8. DO IT! Start slowly and build up gradually. Be creative and listens to yourself. I repeat – exercises should give you satisfaction, if you have a bad day and really don’t want to exercise – DON’T. Be flexible.
Lifestyle changes contain good food habits and every day exercises (at least 30 minutes per day 3 to 5 days a week) and more other useful changes:
· Give up smoking. Cigarettes increase not only the level of triglycerides.
· Think about your health more than about money. Find time to have your meals (to avoid harmful snacks and substantial one or two meals rep day).
· Find your inner peace and harmony. Satisfied person is a healthy person.
Valentyna Ant.
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