Many people have been told by their doctors that it would be in their best interest to start working on lowering triglycerides (I’m being delicate here…).
Both triglycerides and cholesterol are necessary to the proper functioning of our bodies. Cholesterol contributes to building strong cells and triglycerides help prvide us with energy. The medical establishment feels that problems begin when our cholesterol or triglyceride levels become elevated for an extended period of time.

I don’t want to cover cholesterol in this article. The whole issue about cholesterol is extremely controversial. The medical establishment wants us to think that we musn’t let the cholesterol levels in our blood become elevated. But, now there are other medical authorities who have a completely different view on the matter.  More on this important issue at a later date.
TodayI would like to address the topic of lowering triglycerides.

According to John LaRosa, M.D., director of Lipid Research Clinic at George Washington University School of Medicine and chairman of the American HeartAssociation’s Nutrition Committee, “high triglycerides are often associated with low levels of HDL cholesterol (the good cholesterol) and indicate a problem that’s causing you to carry fat particles in the blood that do cause vascular disease”.

So, interestingly enough, high triglycerides on their own do not pose a health threat, but when coupled with low HDL they are considered a danger signal.

What level of triglycerides should we have in our blood?
Levels of 250 mg/dl till 500 mg/dl are considered “borderline elevated”. Over 500 mg/dl is definitely considered high. It is highly recommended to keep triglyceride levels in the blood below 150 mg/dl.

Very often, the diet you adopt for lowering cholesterol will also help in lowering triglyceride levels in your blood. Diet is, hands down, the optimum method of lowering triglycerides.

According to Robert Dibianco, M.D., associate clinical professor of medicine at Georgetown University and director of cardiology research at Washington Adventist Hospital in Takoma Park, Maryland lowering fat levels in the diet can go far towards lowering triglycerides.

Some people have done (a crazy sounding) rice diet to drastically reduce their triglyceride levels. Basically you eat a diet of rice and fruits until your triglycerides go down. Most people can’t stick to this diet, though, for long enough to get those triglyceride numbers down.

Even if you are continuing to include carbohydrates in your diet, it is recommended to make sure that the carbohydrates you do consume are complex and not simple ones. Complex carbs are foods like brown rice, whole grains such as wheatberries or buckwheat groats, whole oats etc. Whole wheat pasta and bread are considered complex People who eat alot of complex carbohydrates don’t usually suffer from elevated triglycerides, according to Sonja Connor, M.S., R.D., a research associate professor of clinical nutrition at Oregon Health Sciences University. She advises not smothering them in fatty sauces though.

Cutting down on sweets is imperative if you are concerned about triglyceride management. Sugar and sugary products contribute to high triglyceride levels. Any product which is low in fiber (simple carbohydrate) and high in sugar is going to mean trouble for someone with a tendency towards high triglycerides.

Losing weight also helps to lower triglycerides (and cholesterol). According to Dr. DiBianco, “The amount of weight that needs to be lost depends on your ideal body weight, but you don’t need to lose all your excess weight to see a change in triglycerides.” Even losing 10 pounds can cause a lowering of your triglycerides if you are 20 to 30 percent overweight.

Now let’s talk about the “feared” and “hated” concept of EXERCISE. “Exercise is known to lower triglyceride levels,” says Dr. LaRosa. “Though it’s hard to tell whether it’s a result of weight loss or better metabolism; but it could be both.”

One thing is for sure, though, exercising 3 times a week for 1 hour or 5 times a week for at least 30 minutes has been shown to lower triglycerides.

Alcohol consumption is another offender which is associated with high levels of triglycerides. Alcohol turns into sugar in the bloodstream and high sugar levels are associated with high triglycerides.

Fish oil is also known for its effect on triglycerides. There have been studies that have shown that omega 3 fatty acids, which are present in fish like salmon and mackerel contribute to lowering triglyceride levels in the blood. Some people like to eat fish, but because of concerns about mercury levels in deep sea fish, many people opt for taking fish oil in capsules. That also helps insure that you get the exact amount that you need.

According to most of the studies it is recommended to take about 15 grams (1500 mg) of fish oil every day. This is equivalent to an 8 ounce portion of salmon, mackerel or herring. Some studies have shown that 10 grams of fish oil is enough.

Bottom line: Cut down on the amount of simple carbohydrates you are eating.
That means all baked goods, sugary desserts, carbonated sweet drinks etc.
Eat more complex carbs like brown rice, whole wheat pasta and grains. Eat more fruits and vegetables; don’t imbibe alcohol (!!) and increase your intake of omega 3 fish oil. If you follow these guidelines you will probably also lose weight! Just cutting down on those baked goods is probably enough to cause you to lose some weight. And if you are filling up on more natural goodness like fruits and veggies you will have less room for the sinful stuff.

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