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We Can’t Keep Ignoring the Warnings!
by Alice Osborne
(Triglycerides as Important as Cholesterol)
A friend asked us the other day, “My cholesterol levels are okay, but my triglycerides are off the charts. Do you think one could balance the other?” So we did our research:
Unfortunately, no. Triglycerides, a type of fat found in our bloodstream, haven’t gotten the same attention as cholesterol, but unhealthy levels (over 200 mg) can increase our risk of heart attack and heart disease BIG TIME!
The good news: A recent issue of the Harvard Heart Letter Lifestyle reported that some basic changes can reduce high triglyceride levels, however, as points out. First, we need to be smart about our fats and carbs by cutting down on saturated and trans fats and avoiding sugary foods ( this advice just won’t go away, will it?) and refined grains. Eat plenty of high fiber foods like oatmeal, whole grains and fruit. Omega-3-rich fish can make a difference, too, so we need to make these foods staples of our diet.
 Getting regular exercise is also crucial—if overweight is an issue, then losing 5 to 10 percent of our weight can help. Certain supplements may be beneficial; we ought to talk to our doctors about fish oil and niacin.
 So IN A NUTSHELL: According to the recent evidence, the most important dietary predictor of triglycerides appears to be carbohydrates, namely...
sugars
starches and
refined (processed) grains.
So ARE WE LISTENING? What leads to increase in blood triglycerides are mainly diets high in carbohydrates, especially sugar (American Association for Clinical Chemistry). DANG! Well, with such a clear warning, we better act accordingly — our friend’s question got us thinking and the evidence is moving us to change some nasty habits. How about you? Let us know what you’re doing to improve your health and heed the advice. Alice is really going to need your support — she’s a sugar-holic through and through! Here’s our starter guide:
THE BEST DIET TO LOWER TRIGLYCERIDES
Guidelines
Increase intake of low-fat plant foods, nonfat dairy products and lean meats.
Decrease sugar and refined carbohydrates.
Use whole grain carbohydrate products.
Decrease, or eliminate completely, alcohol consumption. Alcohol is fermented sugar, and causes an increase in triglycerides.
Eat more fish; omega-3 fatty acids in fish help to stabilize triglycerides.
Decrease red meat intake; increase poultry intake.
 Foods to Use
Beverages: Water is the idea beverage! For flavor and variety, try real fruit juice (4 oz./day), black coffee, tea, cocoa with skim milk, soft drinks with sugar substitute.
Meat & Fish: Flounder, salmon, sardines, haddock, tilapia; turkey; chicken; veal; lean cuts of beef with fat trimmed. (1 serving = 3 oz.)
Vegetables: Cauliflower, broccoli, spinach, celery, skin-on mashed potatoes, squash, green beans, peppers, brussels sprouts, cabbage.
Fats & Oils: Sunflower oil, soybean oil, olive oil, corn oil, cottonseed oil; avocado; almonds; peanuts; pine nuts.
Foods to Lose
Beverages: Sweet tea, coffee with sugar, sports drinks, sugary fruit concentrate drinks, soft drinks.
Breads & Baked Goods: White bread, waffles, pies, cookies, sweetened cereals, bagels.
Meats: Chicken with the skin on, fatty cuts of red meat.
Fats: Coconut oil, palm kernel oil, coffee whiteners, vegetable shortening, butter, lard, cream, sour cream, bacon.
Additional Tips
Use seasonings like vinegar, spices, herbs, bouillon, mustard, soy sauce and Worcestershire sauce.
Invest in a good low-fat cookbook, such as the one published by the American Heart Association to get ideas and recipes for a good diet to lower triglycerides.
A good diet to lower triglycerides avoids fat-laden frying, and uses broiling, baking, steaming, and roasting instead.
Remember, the best diet to lower triglycerides is the one you can, and will, follow.
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