Lower Triglycerides

Tuesday, February 19th, 2008 at 11:55 pm

I have been following the basics of the weight loss diet when possible, and like everyone else I am cheating once and awhile. Hey, I have to try the cheesecake, chocolate molten cake, baked Brie, and other creations that I cook on a daily basis. I am also testing new recipes for the website, but they are healthy, so I can’t use them as an excuse. I have lost 15lbs. or so since I have been back on land, and would like to lose 5-10 more (those are the tough ones), but not stressing over it. For the new website I have teamed up with a few dietitians that specialize in certain dietary needs. Tamra Hammett RD, LDN is my expert for the weight loss diet, and Healthy Family Dinners menu plans. Tamra helped me write the free calorie control diet I was offering last year; I have taken that concept for the weight loss diet menu plan where we will send you weekly recipes for your calorie level (1200, 1600, 2000) and then let you customize it to your lifestyle (or you can just follow what we send you); basically we let you choose what foods you want on your calorie level, then print out the weekly menu and shopping list- it’s going to be really cool. All of the dietitians are writing exclusive articles for their respective menu plans, and I just got Tamra’s weekly article today, and wanted to share it with you since it really is timely. Once I finally get the site live, you will be able to ask her questions about your diet, and of course I will be there to help you with all of your cooking needs.

Lower Triglycerides Naturally Through Nutrition

Tamra Hammett RD, LDN

What’s the best diet to lower triglycerides? And why is lowering triglycerides so important in the first place? The answers may surprise you.

For years high cholesterol has gotten most of the press, but recently researchers discovered that high triglyceride levels may be the most significant indicator of both stroke and heart disease – no matter what your total cholesterol count is.

High Triglycerides Research

Here are three good reasons why a diet to lower triglycerides is so important:

First of all, a recent study published in the American Journal of Clinical Nutrition found, if your triglycerides are high, you have two or three times the risk of heart disease and stroke – even if you have low cholesterol. [Vol. 86: 943-49]
Secondly, drugs for lowering triglycerides have serious side effects. That’s why the American Heart Association recommends medications should only be considered after every other natural avenue for lowering triglycerides has been exhausted.
And number three, a good diet to lower triglycerides has been shown to cut your risk of stroke and sudden cardiac death by nearly half.

Triglyceride levels over 200 mg/dl are considered high and put you at serious risk. Over 500 mg/dl would be extremely high. Even 150 to 199 mg/dl are thought to be borderline-high. To totally minimize your risk, aim for a count below 150 mg/dl.

The Best Diet for Lowering Triglycerides

Since triglycerides are forms of fats, you might think that less fat in the diet would be the most important step. However, it’s not. The main culprit is sugar!

That’s right, high glycemic carbohydrates are the most significant dietary predictors of high triglycerides and the most important foods to avoid. Sugar’s the reason even a little alcohol has been shown to create large increases in blood plasma triglycerides.

Begin with a good heart healthy food plan:

Eat more lean protein and fresh vegetables.
Switch from high glycemic carbohydrates to a high fiber low glycemic diet.
Replace saturated and trans-fats with good fats (like olive oil)
Lower total fats to 30% of calories.
Reduce daily calorie intake to maintain optimum weight.
Add 30 minutes of moderate exercise a day.
And, if you smoke or drink, quit.

The Triglyceride Fish Factor

The best heart healthy food you can add to your diet is oily cold water fish, at least three times a week. This one change in your diet can reduce your triglycerides significantly.

According to research and the American Heart Association (AHA), the DHA and EPA fatty acids found in salmon and other fatty fish, not only decrease triglycerides, but these good fats can also cut your risk of stroke and sudden cardiac death by more than 44%.

What’s more, omega 3 fish oil has been shown to reduce irregular heartbeat, blood clotting, hardening of the arteries, overall cholesterol and blood pressure.

The AHA and others recommend everyone with heart concerns or issues take daily fish oil supplements with balanced DHA and EPA, no matter how much fish they eat.