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Triglycerides
Triglyceride is the most common type of fat in the body.
It is the main constituent of vegetable oil and animal fats. An
important overall health tip for avoiding high blood triglyceride
levels- you should reduce the amount of saturated fat, trans-fat,
cholesterol and total fat in your diet.
Many people who have heart disease or
diabetes have high
triglyceride levels. Normal triglyceride levels vary by age and sex.
In the human body, calories ingested in a meal and not used
immediately by tissues are converted to triglycerides and
transported to fat cells to be stored. Hormones regulate the release
of triglycerides from fat tissue so they meet the body's needs for
energy between meals.
High levels of triglycerides in the bloodstream have been linked to
atherosclerosis, and, by extension, the risk of heart disease and
stroke. A high triglyceride level combined with low HDL cholesterol
or high LDL cholesterol seems to speed up atherosclerosis- the
buildup of fatty deposits in artery walls. The risk can be partly
accounted for a strong inverse relationship between triglyceride
level and HDL-cholesterol level. Atherosclerosis increases the risk
for heart attack and stroke. Other diseases caused by high
triglycerides include pancreatitis and depression.
The American Heart Association has set guidelines for
triglyceride levels:
| Level mg/dL |
Level mmol/L |
Interpretation |
| <150 |
<1.69 |
Normal range, lowest risk |
| 150-199 |
1.70-2.25 |
Borderline high |
| 200-498 |
2.25-5.63 |
High |
| >500 |
>5.65 |
Very high, increased risk |
Dietary changes for lowering Triglyceride levels:
- If you are 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.
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