Triglycerides are the most common fat
in the human body. Whether from animal or plant sources, most of the
foods people eat can have an impact on the levels of triglycerides in
the blood.
There are many different types of fats,
from polyunsaturated fats found in olive oil to the saturated fats
found in red meat. They all contribute to triglyceride levels in the
body, but they do so in different ways.
When a person eats more calories than
their body needs, the body stores these extra calories in the form of
triglyceride fats. Then later, when the body needs more energy, it
consumes these fats instead of needing more calories.
Triglycerides are important for health,
but high levels of triglycerides in the body can lead to conditions
such as heart disease, which is the leading cause of death in the
United States. Taking steps to lower triglyceride levels and reduce
other risk factors can decrease a person's chances of developing
heart disease.
It is important to understand
triglyceride levels in order to adjust them. The normal range for
triglyceride levels is considered to be less than 150 milligrams per
deciliter.
At-risk levels are anywhere from
150-199 milligrams per deciliter, and high triglyceride levels range
from 200-499 milligrams per deciliter. Anything above 500 milligrams
per deciliter is considered very high.
There are many ways to reduce
triglyceride levels safely. These can depend on the reasons why
triglyceride levels are high in the first place. If an individual
regularly consumes more calories than the body can burn, it will
result in an excess of triglycerides in the body. One way to lower
triglyceride levels in the blood is to reduce the overall number of
calories ingested every day.
According to the American Heart
Association (AHA), there is evidence that a 5-10 percent weight loss
can decrease triglyceride levels by 20 percent. The decrease in
triglycerides is directly related with losing weight.
In order to lower triglyceride levels,
an individual must watch what they eat and adopt a nutrient-rich
diet. Eating plenty of fruits, vegetables, whole grains, legumes,
nuts, and seeds is a great way to increase the nutrients consumed,
while also reducing calories.
A diet that is good for the heart and
the blood also includes reducing the amount of sodium, refined
grains, added sugars, and what are known as solid fats in the diet.
Solid fats come from meat, full-fat dairy products, and some tropical
oils, such as coconut and palm oil. These foods contain trans fats
and saturated fats.
Trans fats and saturated fats raise
triglyceride levels, so people should try to replace them wherever
possible. Unsaturated fats, especially polyunsaturated fats (PUFAs),
actually lower triglyceride levels.
Omega-3 fats found in cod liver oil,
cold-water fish, such as salmon and sardines, and flaxseeds are great
ways to add PUFAs to a diet. For example, instead of a steak or
hamburger, which are high in saturated fats, people can opt for a
filet of salmon or a tuna sandwich. Animal products, such as lean
meats, skinned poultry, fat-free or low-fat dairy, and seafood are
also good options.
Individuals should limit their total
carbohydrate intake to below 60 percent of their recommended daily
calorie allowance. Diets with a carbohydrate intake above 60 percent
are associated with a rise in triglyceride levels.
Ways to avoid carbohydrates include,
for example, choosing lean burgers wrapped in lettuce instead of a
high-carb bun. For dessert, opting for fresh or frozen blueberries,
blackberries, or raspberries instead of sugary baked goods can reduce
sugar cravings while also lowering overall carb intake.
Continue in the next blog.
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