TRIGLYCERIDES-Triglycerides are a type of fat found in the blood. People with higher triglycerides have a higher risk of cardiovascular disease, it can be tricky to know whether the triglycerides themselves are the true cause of the increased risk because it is also related with other risk factors like high blood sugar, low HDL cholesterol, obesity, diabetes, and high blood pressure.
HOW TO KNOW IF WE HAVE HIGH TG’s-Today to getter better picture of our lipid profile we need to break down the total fats into good cholesterol( HDL), bad cholesterol(LDL) and triglycerides( TG’s).
BLOOD TEST-Blood levels of triglycerides are measured in the fasting state after a 12 hours fasting and no alcohol for 48 hours before the blood test.
|Normal Less than 150mg/dL
Borderline-high 150-199 mg/dL
High 200-499 mg/
Very High 500 mg/dL or higher
Sometimes HDL and LDL levels are where they should be, but your triglycerides are still high — why is that?
IN TERMS OF LIFESTYLE- Diet, drink, and exercise all play a role in triglyceride levels.Triglycerides are stored in the fat cells. When caloric intake is excessive, the additional calories(glucose) gets converted into triglycerides (fat) and stored in fat cells. triglycerides become elevated due to excess calories that do not get burned off.
- OTHER REASONS-
But sometimes even with healthy lifestyle some people have high triglycerides-High triglycerides can be caused by a variety of non-lifestyle related factors:
- A genetic predisposition where the body produces an excess amount of triglycerides in liver
- Low thyroid levels (hypothyroidism)
- High blood pressure
- Certain medicines, including some birth control pills, beta blockers, antipsychotics and corticosteroids
- Kidney disease
- Weight loss of 7 to 10% of body weight should be encouraged if indicated.
- Avoid excessive intake of carbohydrate (not more than 50% of calories) especially refined carbohydrates e.g. sugar and sweets
- Choose fats wisely and lower the intake of fat to not more than 35% of calories in the diet.
- Eat plenty of vegetables, fruits and whole grains, non-fat milk and non –fat dairy products, choose fatty fish, lean meat and lean meat alternatives e.g. tofu, soybeans lentils and legumes
- Abstain or limit alcohol intake according to your doctor’s instructions
- Include regular physical activity such as walking for a minimum of 30 minutes on most days of the week.
- OMEGA-3 sources ( MUFA) and (EPA and DHA) has shown benefits in reducing TGs.
DIETARY SUPPLEMENTS-Two to three grams/day of omega-3 rich source may reduce risk of heart disease.Good sources of (plant omega 3) are:
- Ground flax seeds 1 TBS=1.6 g/serving
- Flaxseed oil 1 TBS=7.3 g/serving
- walnuts 1 TBS (7 halves) = 2.6 g/serving.
- Chia seeds (sabza) 1 tsp =1.7 gm/serving
PLANT BASED DIET TO REDUCE TRIGLYCERIDES-people eating plant-based diets, over the long term, consistently have lower triglyceride levels.
Step 1– Aim to reduce 10% of body weight
Current weight suppose 80kg (kg x10%)= 80×10%= 8kg
Step2– aim to reduce 1 kg in 1 week
To reduce 1kg you need to cut 250 calories from diet and burn 250 from exercise( total 500 calories in a day)
Try to do at least 150 mins exercise /week with a healthy diet.
PLEASE LEAVE COMMENT BELOW IF ANY QUERIES