If you have been monitoring your blood pressure and cholesterol levels to keep an eye on your cardiac health, there is another measurement to be mindful of: triglycerides
Triglycerides (TG) are waxy fats, or lipids, that circulate in our blood, increasing its viscosity. When you eat, your body converts excess calories into triglycerides. We cannot store many extra calories as carbohydrate, but we can store them as fat! We transport these fats to our fat cells as triglycerides, and they can be released as needed for energy between meals. If you eat more calories than you burn, especially from high carbohydrate foods and sugars, you may end up with high blood triglycerides.
Having high levels of triglycerides in your blood can increase your risk of heart disease. Elevated levels are known to be a warning sign for increased risk of stroke or heart attack, and are often part of metabolic syndrome. Metabolic syndrome may also present with abdominal obesity, high blood pressure, high blood sugar and high cholesterol.
Triglycerides are usually measured as part of a lipid panel that includes cholesterol. You must fast before doing a lipid panel to get accurate results. But triglycerides and cholesterol are very different kinds of lipids in our circulation:
Triglycerides store unused calories and provide energy when you need it
Cholesterol is made by the liver and used to build cell membranes, insulate nerves, and make many hormones in the body
TG levels are considered normal when less than 1.6 mmol/L, high at 1.6-5.6 mmol/L and very high above 5.6 mmol/L. High triglycerides usually don’t cause any symptoms, but if levels are very high, waxy bumps can appear under the skin, especially around the eyes.
The good news is that in the majority of cases diet and lifestyle changes can bring triglycerides into the normal range. These changes include all the usual suspects:
Regular exercise: aim for thirty minutes of activity daily. Regular exercise can lower TG and elevate HDL, the “good” cholesterol
Avoiding sugar and simple carbohydrates. A diet high in simple carbohydrates like white flour, sucrose and fructose will increase triglycerides, blood sugar, and can lead to fatty liver.
Limiting alcohol: alcohol is high in calories and sugar and has a very potent effect on triglycerides. If you have an elevated TG level, it would be prudent to cut alcohol out completely.
Weight loss in general will help reduce TG. Remember, excess calories are converted to TG and stored as fat.
Intermittent fasting is a good tool for lowering TG. 10 different studies on the benefits of intermittent fasting have shown that this approach can lower triglycerides by 16-42%! Blood pressure, blood sugar and cholesterol levels also improve.
In addition to these important lifestyle changes, there are several supplements that can be helpful to lower TG.
Taking a good quality fish oil supplement high in the active ingredients EPA and DHA can lower TG. We also support eating fish on a regular basis, aiming for at least 4-5 fish meals per week at either breakfast, lunch or dinner!
Niacin, or Vitamin B3, can lower both TG and LDL “bad” cholesterol. You may want to speak to your naturopathic doctor about the right form and dosage for you, because high doses of some forms of niacin can cause uncomfortable flushing.
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