Triglycerides: One More Fat to Watch
A good reason to watch this fat and make and effort to lower triglycerides is because a high level of triglycerides can raise LDL cholesterol and lower HDL.
High triglycerides are due in part to a diet rich in fat, alcohol, and sugars, especially the refined ones. In addition, a high level of triglycerides may be caused by those extra calories you are ingesting.
What are triglycerides and how do they come into existence?
The word "triglycerides" may sound strange to you but it is just the scientific name given to fat; that is all. The production of triglycerides in our body comes from two main sources:
1. The liver
2. The foods in our diet
After each meal, a physiological process takes place in our body by which our organism increases the level of triglycerides in order to provide energy to the muscles and to storage them in our fat cells, especially around the waist. Once this activity is completed, any surplus of fat in the blood is converted by our liver into cholesterol. Not a pretty picture.
High triglycerides are due in part to a diet rich in fat, alcohol, and sugars, especially the refined ones. In addition, a high level of triglycerides may be caused by those extra calories you are ingesting.
What are triglycerides and how do they come into existence?
The word "triglycerides" may sound strange to you but it is just the scientific name given to fat; that is all. The production of triglycerides in our body comes from two main sources:
1. The liver
2. The foods in our diet
After each meal, a physiological process takes place in our body by which our organism increases the level of triglycerides in order to provide energy to the muscles and to storage them in our fat cells, especially around the waist. Once this activity is completed, any surplus of fat in the blood is converted by our liver into cholesterol. Not a pretty picture.
How Are Triglycerides Born?
The word triglycerides may sound strange to you but it is just the scientific name given to fat; that is all. The production of triglycerides in our body comes from two main sources:
1. The liver
2. The foods in our diet
After each meal, a physiological process takes place in our body by which our organism increases the level of triglycerides in order to provide energy to the muscles and to storage them in our fat cells, especially around the waist. Once this activity is completed, any surplus of fat in the blood is converted by our liver into cholesterol. Not a pretty picture.
1. The liver
2. The foods in our diet
After each meal, a physiological process takes place in our body by which our organism increases the level of triglycerides in order to provide energy to the muscles and to storage them in our fat cells, especially around the waist. Once this activity is completed, any surplus of fat in the blood is converted by our liver into cholesterol. Not a pretty picture.
Some Facts about Triglycerides
How high is high?Although the level of triglycerides changes with age, a "normal" level is considered to be below 150 mg/dl. The level of triglycerides is measured through a blood test in the morning after 12 hours of fasting.
Main causes of high levels of triglycerides in the blood
1. Age. Triglyceride levels go up with age.
2. Overweight. This means more calories are converted into triglycerides and cholesterol.
3. Alcohol. Alcohol makes the liver produce more triglycerides.
4. Liver and kidney diseases, hypothyroidism and diabetes increase triglycerides.
5. Genetics. High triglycerides can be associated with certain genetic conditions.
6. Medications such as steroids and contraceptives.
Symptoms and consequences of high triglycerides
Usually, high triglycerides do not present symptoms unless their level is quite high in which case they could cause inflammation in the pancreas, a condition known as pancreatitis. Pancreatitis is characterized by a strong pain in the abdomen. High level of triglycerides can also promote lesions in the coronary arteries thus increasing the risk for heart attacks.
Unfortunately, we usually follow diets very rich in calories which cause our body to storage some in our fat cells, especially around the waist. This overload, not only increases the size of the fat cells, but it also produces substances that enhance the development of diabetes in the adult population. As a result, insulin stops working in our system, triglycerides piled up in the blood vessels, and the level of good cholesterol, HDL, decreases.
How You Can Lower Triglycerides?
It is important to remember that although high triglycerides may not present symptoms, they are associated with abdominal obesity thus promoting diabetes type 2 and cardiovascular disease. The most important thing to do is to follow a healthy lifestyle. Here are some guidelines that may help you to do so:1. Be physically active. It is recommended to do some type of exercise at least 30 minutes every day, five days a week. Brisk walking would be perfect.
2. Avoid alcohol. Alcohol increases triglyceride levels and can cause interaction with other medications.
3. Follow a healthy diet. The diet should be low in saturated fats, trans fats, and calories while being high in fiber. This type of diet will help you to lower the level of triglycerides and to lose weight. An ideal diet to follow for this purpose would be the Mediterranean Diet.
4. Always read labels. This practice would allow you to know how many calories, fat, and proteins you are ingesting.
Final Thoughts on How to Lower Triglycerides
If you have been diagnosed with high triglycerides, the fat in your blood, you could also have high LDLcholesterol and low HDL cholesterol. At this point you must assume that your lifestyle is not too healthy and that if you don't change your dietary habits, not only the condition will get worse, but you will lying the foundation for future cardiovascular disease.Scientific studies have associated the Mediterranean diet with a healthy heart. To learn the ins-and-outs of the Authentic Mediterranean Diet and the Mediterranean Cuisine, check out my book; It would help you apply these Mediterranean principles into your life and those of your loved ones as well as how to lower triglycerides
Have a healthy day,
Emilia Klapp, BS, RD
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Live longer by following a healthy Mediterranean lifestyle
Experience has shown that Mediterraneans have kept a healthy heart for centuries and have lived longer lives than people in some other countries. Many scientific studies have also corraborated these findings by studing their lifestyle. Now is within your reach to learn how Mediterraneans do it.
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Links to How to Lower Triglycerides
- About Emilia Klapp
- Emilia Klapp has a bachelor in Nutrition Science. She is certified as a Registered Dietitian by the American Dietetic Association and the author of the book Your Heart Needs the Mediterranean Diet. For more information on an Authentic Mediterranean Diet and to get a FREE list of the Top 10 Mediterranean Curative Foods, click the link above.
Suggested Reading
Your Heart Needs the Mediterranean Diet
Learn How Mediterraneans Have Kept a Healthy Heart for Centuries
Your Heart Needs the Mediterranean Diet: Learn How Mediterraneans Have Kept a Healthy Heart for Centuries
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A step by step guide on how the Mediterranean Diet and lifestyle helps you prevent and control chronic disease, including heart disease.
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My name is Emilia Klapp. I was born and raised in Spain and I currently share my time between Los Angeles, California and Madrid, Spain, where I am at... (more)
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