Continued from yesterday's blog.
The types of carbohydrates in the diet
can also contribute to triglyceride levels. Foods high in simple
sugars, especially refined fructose, are known to raise triglyceride
levels.
Drinks make a large contribution to overall carbohydrate intake. Fruit drinks, soft drinks, and other
sugar-sweetened beverages are some of the main sources for added
sugars in the diet. Added sugars should be avoided to help reduce
triglyceride levels.
Added sugar comes in many forms,
including: white sugar, brown sugar, honey, cane juice or cane
syrup, corn sweetener or corn syrup, fruit juice concentrate,
glucose, fructose, dextrose, maltose, lactose, sucrose, syrups, such
as maple, agave, and molasses.
Taking steps to avoid drinks containing
added sugars could greatly reduce overall calories. Every 4 grams of
sugar is equivalent to 1 teaspoon of sugar. The recommended daily
maximum sugar intake for women is 24 grams (6 teaspoons) or 36 grams
(9 teaspoons) for men.
Instead of drinks that contain high
levels of added sugars, people can opt for low calorie drinks, such
as water or tea. On a warm day, instead of reaching for a soft
drink, a splash of 100 percent fruit juice to a glass of sparkling
water is a better option.
Alcohol also has a direct effect on
triglyceride levels in some people. In people with high triglyceride
levels, refraining from drinking alcohol is a helpful step to
reducing triglycerides.
People should work directly with their
healthcare provider to gradually make any changes to the diet, and be
certain there are no complications with any medicines they are
taking.
Physical activity also plays an
important role in reducing triglyceride levels. Burning calories
ensures that more triglycerides from within the body are being used
up.
Any exercise is beneficial, but the
effects of exercise will vary based on initial triglyceride levels,
the amount of exercise, and the level of intensity of the exercise.
A 30-minute walk each day is a great way to begin, as is engaging in
low-stress activities, such as cycling or swimming.
The AHA recommends at least 30 minutes
of moderate physical activity a day, 5 days a week.
If the triglyceride levels in the body
are too high, the risk of certain diseases and disorders is also
increased. According to a study posted to the Lancet Diabetes
Endocrinology, high triglyceride levels play a role in cardiovascular
diseases, such as coronary artery disease and atherosclerosis.
This can happen because high
triglyceride levels in the blood can cause a buildup of plaque in the
arteries. Plaque is a combination of cholesterol, triglyceride fats,
calcium, cellular waste, and fibrin, which is the material the body
uses for clotting.
Plaque buildup increases the risk of
heart diseases, as the buildup blocks the normal flow of blood in the
arteries. Plaque may also break off, and the sudden clot formed can
cause a stroke or heart attack. Triglycerides and cholesterol levels
make up two of the most important things to monitor for a healthy
heart.
There is also an increased risk of
damage to the pancreas if the levels of triglycerides get too high.
The most common causes of high
triglyceride levels relate to diet and metabolism. A study posted to
Nutrients listed the most common contributing factors of high
triglyceride levels. These include: family genes, obesity,
high-calorie diet, high-fat diet, alcohol consumption, diabetes
(mainly type 2), renal diseases such as uremia, pregnancy, some
medications, such as oral estrogen, corticosteroids, antiretroviral
drugs, and tamoxifen, among others
Statistically, some groups of people
are more at risk for high triglyceride levels than others. These
groups include:
- People who have developed heart disease before the age of 50
- Women, especially pregnant women or women taking estrogen
- People who are obese
- Mexican-American men
- Native Americans
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