Have you recently been diagnosed with high triglycerides? This test, commonly part of your routine fasting cholesterol, provides big insight into heart disease and your risk for blood sugar problems because of its link with your carbohydrate and sugar intake.
A normal fasting triglyceride level is typically under 150mg/dL, however I recommend patients stay at 100mg/dL or less for optimum health. If you fall into that gray area or above, studies show losing weight, diet changes, and exercise can really bring down your numbers. In the April 2011 issue of the journal Circulation, researchers found that by losing 5 percent of your body weight, really reducing your carbohydrate and sugar intake and basically eliminating your fructose consumption makes a big impact on not only your triglycerides but also your good and bad cholesterol.
It’s important you eat a high fiber diet, with the current recommendation at 25-35 grams per day, and make sure to eat healthy omega-3 fatty acids such as wild-caught salmon or anchovies. If you aren’t a seafood person, take a high quality fish oil screened for impurities at about 1000-3000 mg per day depending on your cholesterol levels.
Lowering your carbohydrate intake means cutting back on the breads, pastas, cookies, chips, pretzels, sweets, fries, cereals, and sugar-laden energy bars. Why is a granola bar still considered healthy if they add chocolate chips and marshmallows? Have you read the label of your yogurt for the number of grams of sugar per serving? Examine your diet and look for ways to eat vegetables and lean protein with every meal while reducing your carbohydrate portion. Limit your fruit intake too. While fruit is healthy for you, some are high in sugar and you don’t need it with a triglyceride problem. Cut out alcohol because it is often high sugar, empty calories, and start reaching for water instead of soda or juice. Even 100 percent natural juice has a lot of unnecessary sugar inside.
Exercise means moving your backside vigorously most days of the week. Having an active job, being on your feet or running errands doesn’t count as cardio. If your heart rate isn’t up into the zone then you aren’t reaping the triglyceride lowering benefits. Look into interval training where you work out as hard as you can for short bursts of time (like 20-45 seconds) followed by periods of recovery.
You might not be able to change your genetics but you can certainly change what you put in your mouth, the quality of your food and supplements and the amount you exercise every week. Once your lab numbers are back into a healthy zone, work to maintain it all year 'round – your heart and waistline will appreciate it!
References:
Miller M, Stone NJ, Ballantyne C, et al. Triglycerides and cardiovascular disease. Circulation online 2011