All You Want To Know About Triglycerides

Triglycerides are stored in your fat cells and are released by hormones for energy between meals. People with diabetes are at greater risk for high triglycerides; since diabetics have high levels of glucose and insulin, the liver tends to become over-saturated quickly and a large amount of fatty acids go into the bloodstream.High triglycerides tend to lower the amount of HDL cholesterol (also known as good cholesterol) in the body, increasing your risk of heart disease and stroke.

Additionally, and very importantly, individuals with elevated triglycerides are more likely to experience episodes of pancreatitis, also known as inflammation of the pancreas. This condition can progress slowly or rapidly and often times results in hospitalization with a multiple day stay with IV fluids and antibiotics instead of a diet of any type.

Are Triglycerides Cholesterol?

No. Both are known as “lipids,” but only triglycerides are fats. Cholesterol is a waxy substance made by your liver and intestines (you get some from food as well) that helps make your cell membranes and hormones. It also helps your body digest food.

What causes high triglycerides?
Consuming a diet high in carbohydrates, especially fruits, dairy, breads, cereals, and alcohol, increases your triglyceride levels. The diet of a person with elevated triglycerides is typically low in fiber and vegetables and high in processed foods. A balanced diet that includes plenty of protein, fiber and less than 30 percent of calories from fat can help lower triglyceride levels.

Additionally, ensuring adequate intake of omega-3 fatty acids has been scientifically shown to reduce triglyceride levels. Consuming cold-water fish like salmon, albacore tuna and ground flaxseed provides omega-3 fatty acids. Fish oil capsules and freshly ground flax seeds offer an easy way to consume fatty acids efficiently.

Modifying the diet to include copious amounts of fiber (30-50 grams/day, including 10 grams of soluble fiber), 2 to 8 cups of vegetables per day, omega-3 fatty acids (1-4 grams/day) and ensuring an overall balanced diet are the primary ways to keep triglycerides within normal levels.
Lastly, and not diet-related, exercise also helps reduce triglyceride levels. So get started!

Lipo-proteins

Triglycerides can’t float around in your blood on their own. So they ride along with certain proteins, called “lipoproteins.” That way, they can move around your body until you store them in fat cells.

 How to Lower Triglycerides
Triglycerides are a type of fat found in the blood. High levels of triglycerides may raise the risk of coronary artery disease, especially in women.
A person's triglyceride levels are measured with a blood test along with testing cholesterol levels in the blood. Normal triglycerides are below 150. Levels above 200 are high.
Factors that can raise a person's triglyceride level include:

• Being overweight
• Physical inactivity
• Smoking
• Excess alcohol use
• A diet very high in carbohydrates
• Certain diseases and medications
• Some genetic disorders

Triglyceride levels may be lowered with a combination lifestyle changes like:

• Loosing weight
• Diet
• Exercise
• Medications also may be prescribed to individuals to lower blood triglyceride levels.

Returning triglyceride levels to normal may decrease the risk of heart attack, stroke, and peripheral artery disease. Controlling high triglycerides and high cholesterol  is a lifelong challenge. A healthy lifestyle includes eating well, exercising routinely, smoking cessation, and weight loss. This may be all that is needed, but some people additionally require medications to lower triglyceride levels in the blood. Your health-care professional will help make decisions with you to decide what treatment combination is most appropriate.

The following dietary changes may be helpful in lowering triglycerides.

1. Decreasing your intake of sugar: If you have a sweet tooth, try to set limits on how often and how much sugar you consume. You can cut your intake in half to begin with, and continue cutting back from there. Remember to read the labels to check for sugar content in both food and beverages.
2. Changing from white to brown: If you eat white rice, bread, and pasta, switch to whole wheat products. It may take a little while to get used to the difference in taste, but it's worth the effort for the benefits to your health. There are a variety of whole wheat products on the market, so experiment until you find the one that you like best.
3. Switching fats: Limit or avoid foods with saturated and trans fats. These include fried foods, lard, butter, whole milk, ice cream, commercial baked goods, meats, and cheese. Read the nutrition labels to determine whether these unhealthy fats are present.

Switch to monounsaturated and polyunsaturated fats instead of trans or saturated fats. The best sources of these fats are olive oil, canola oil, nuts, and fatty fish like salmon, mackerel, lake trout, sardines, herring, and albacore tuna. Learning to interpret food labels will help you understand the kinds of fat in the food you buy and consume.

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