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Triglycerides Triglycerides are a fat found in your blood. It is a fat similar to
cholesterol. A diet to lower cholesterol limits egg yolks and fatty meats. A diet
to lower triglycerides omits alcohol and sugar.
Alcohol is absorbed through the lining of the stomach. It shuts off your liver from
releasing sugar into your bloodstream. Since sugar is your main fuel, the body must turn to the next readily available fuel, blood fats. However, the calories from
alcohol are turned into fat, so the fat levels in your blood go up.
Simple sugars like sugar, candy, pop and desserts seem to be the most readily available
in stimulating triglyceride production. Complex carbohydrates like starch and cereal
grains seem to have a lowering effect on triglycerides.
A normal blood triglyceride level is 40 to 150 milligrams. Persons with higher values
are put on a sugar-free, alcohol-free diet. A significant drop in your triglyceride
level to near normal should occur within three to six weeks if you strictly follow
your diet. Your doctor may also advise you to cut down on fats and cholesterol and
to lower weight if your cholesterol is also high.
After your triglyceride level goes back to normal, you may be able to ease up a
bit and have one sweet and up to two cocktails per week. You will have to follow
a modified sugar and alcohol diet for the rest of your life however.
An elevated triglyceride level is considered to significantly increase heart disease
even though you don't find triglycerides plugging up your arteries. Heart disease
is the number one cause of death in the United States.
When you eat foods that contain added sugars, choose foods that also contain nutrients
like vitamins, minerals or fiber. Limit foods that are high in sugar with few other
nutrient values (i.e. 15% vitamin C) listed on the Nutrition Facts label. Avoid
foods such as candy, non-diet soda pop, jam, jelly and syrup. You should get most
of your carbohydrates (sugars) from starchy foods such as pasta, rice, bread, other
grain products, potatoes and other starchy vegetables. These foods are great sources
of complex carbohydrates, vitamins, minerals and fiber. These foods are considered
to be "nutrient dense". Fruit and fruit juice is another great source of carbohydrates
that can provide vitamin A, C, folacin, potassium and other
important nutrients.
When you choose foods that contain sugars, read the food labels to make sure you're
getting some nutrients to go along with your sugar. Remember that moderate amounts
of sugar, no matter what their source, are part of a healthy diet.
AHA Recommendation — Dietary treatment goals
Changes in lifestyle habits are the main therapy for hypertriglyceridemia. These
are the changes you need to make:
- If you're overweight, cut down on calories to reach your ideal body weight. This
includes all sources of calories from fats, proteins, carbohydrates and alcohol.
- Reduce the saturated fat and cholesterol content of your diet.
- Reduce your intake of alcohol considerably. Even small amounts of alcohol can lead
to large changes in plasma triglyceride levels.
- Be physically active for at least 30 minutes on most or all days each week.
- People with high triglycerides may need to substitute monounsaturated and polyunsaturated
fats — such as those found in canola oil, olive oil or liquid margarine — for saturated
fats. Substituting carbohydrates for fats may raise triglyceride levels and may
decrease HDL ("good") cholesterol in some people.
- Substitute fish high in omega-3 fatty acids instead of meats high in saturated fat
like hamburger. Fatty fish like mackerel, lake trout, herring, sardines, albacore
tuna and salmon are high in omega-3 fatty acids.Because other risk factors for coronary
artery disease multiply the hazard from hyperlipidemia, control high blood pressure
and avoid cigarette smoking. If drugs are used to treat hypertriglyceridemia, dietary
management is still important. Patients should follow the specific plans laid out
by their physicians and nutritionists.
Eating Plan Tips
To control the amount of saturated fat and dietary cholesterol as well as total
fat you eat:
- Eat up to 6 ounces (cooked) per day of lean meat, fish and skinless poultry.
- Try main dishes featuring pasta, rice, beans and/or vegetables. Or create "low-meat"
dishes by mixing these foods with small amounts of lean meat, skinless poultry or
fish.
- Use cooking methods that require little or no fat — boil, broil, bake, roast, poach,
steam, sauté, stir-fry or microwave.
- Adjust your total fat intake to your caloric needs. Consider the fat you use for
cooking, baking, and in salad dressings and spreads.
- Trim off the fat you can see before cooking meat and poultry. Drain off all fat
after browning. Chill soups and stews after cooking so you can remove the hardened
fat from the top.
- Eggs and shellfish can be a major source of dietary cholesterol. Limit your total
daily cholesterol intake to 300 mg or less.
- Limit your use of organ meats such as liver, brains, chitterlings, kidney, heart,
gizzard, sweetbreads and pork maws.
- Choose fat-free (skim), lA% or 1% fat milk and nonfat or low-fat yogurt and cheeses.
Keep fat in dairy products to 1% or less.
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Make 5 or more servings of fruits or vegetables a part of your day.
- Eat 6 or more servings per day of breads, cereals or grains, pasta, dried beans
or starchy vegetables.
- To avoid weight gain, balance the calories you eat with 30-60 minutes of moderate
to vigorous physical activity every day.
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