Posted by Healthy Choice Naturals on Thu, Mar 19, 2009
Most people have an understanding of cholesterol levels and know the importance of keeping it under control to prevent the risk of heart disease. However, when cholesterol is tested, a second test is usually measured for a fatty substance called triglycerides. When high levels of triglycerides circulate in the blood they also become a health and heart risk.
What are triglycerides?
Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, you may have high triglycerides.
What's considered normal?
A blood test can reveal whether your triglycerides fall into a healthy range.
- Normal - Less than 150 milligrams per deciliter
- Borderline high - 150 to 199 mg/dL
- High - 200 to 499 mg/dL
- Very high - 500 mg/dL or above
What's the difference between triglycerides and cholesterol?
Triglycerides and cholesterol are separate types of fats that circulate in your blood. Triglycerides provide your body with energy, and cholesterol is used to build cells and certain hormones. Because triglycerides and cholesterol can't dissolve in blood, they circulate throughout your body with the help of proteins that transport the lipids, called lipoproteins.
What's the best way to lower triglycerides?
- Lose excess weight.
If you're overweight, losing the excess pounds can help lower your triglycerides.
- Cut back on calories.
Remember that excess calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.
- Avoid sugary and refined foods.
Simple carbohydrates, such as sugar and foods made with white flour, can cause a sudden increase in insulin production. This can increase triglycerides.
- Limit the cholesterol in your diet.
Avoid the most concentrated sources of cholesterol, including meats high in saturated fat, egg yolks and whole milk products.
- Choose healthier fats.
Trade saturated fat for healthier monounsaturated fat, found in olive, peanut and canola oils. Eat plenty of fish high in omega-3 fatty acids such as mackerel and salmon and limit or omit red meat.
- Eliminate trans fat.
Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. You can tell that a food has trans fat in it if it contains partially hydrogenated oil.
- Avoid alcoholic beverages.
Alcohol is high in calories and sugar and has a particularly potent effect on triglycerides. Even small amounts of alcohol can raise triglyceride levels.
- Exercise regularly.
Try to excercise at least 30 minutes on most or all days of the week. Regular exercise can boost "good" cholesterol while lowering "bad" cholesterol and triglycerides.
High triglycerides can lead to serious health problems, but making these lifestyle changes can greatly reduce your triglyceride levels and protect your overall health.
Posted by Healthy Choice Naturals on Tue, Jan 20, 2009
High cholesterol can be caused by several factors, some you can change, and some you can’t. Heredity can play a big part. Some people can have a perfect heart-healthy lifestyle, and still have elevated cholesterol because their bodies naturally make too much of it.
But for most of us, changes to our eating habits can significantly improve cholesterol levels. In fact, studies show you can slash your bad cholesterol by as much as 10% to 20% by making changes to your diet.
You should start by including foods in your diet that are rich in healthy fats like vegetable oils and fish. And avoid foods high in saturated fats and trans fats.
How Do You Know Which Foods to Include in Your Diet?
Here is a list of the top 10:
Oatmeal and Whole Grain Cereals
Oatmeal and whole grain cereals contain soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber can help decrease your cholesterol.
Walnuts and Almonds
Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds are also a good option. But remember, all nuts are high in calories, so a small handful will do.
Salmon and Fish Oil
Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are found in mackerel, lake trout, herring, sardines, albacore tuna and salmon.
Olive Oil
Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits.
Avocados
The National Cholesterol Education Program states that consuming 2 grams of plant sterols a day, in conjunction with a saturated fat diet may reduce LDL cholesterol by as much as 5 to 15 percent. Good natural sources of plant sterols are avocados and sunflower seeds.
Blueberries
Blueberries contain an antioxidant called pterostilbene (similar to resveratrol, found in grapes and red wine), which is known to have effectively lowered cholesterol levels in animals. These berries also contain many other powerful nutrients and are rich in fiber.
Broccoli
Broccoli, Cauliflower and Cabbage not only have a lot of fiber and vitamins; they are loaded with indoles, compounds useful in fighting high cholesterol.
Raw Garlic
This fragrant spice that adds flavor to all our foods is clinically proven to lower the LDL cholesterol significantly. Eating raw crushed garlic is extremely beneficial to your heart.
Yogurt
Several studies have shown the probiotic Lactobacillus Acidophilus and Lactobacillus Reiteri found in yogurt actually help lower cholesterol by preventing the reabsorption of cholesterol back in to the blood stream.
Tomatoes
Tomatoes contain lycopene which is great at stopping the oxidation of LDL cholesterol. Studies have shown that large consumption of lycopene can reduce cholesterol levels.
When it comes to managing your cholesterol, following a proper diet and regular exercise program are essential. If you are looking for a natural way to help maintain safe cholesterol levels, you may also want to consider Healthy Choice Naturals Cholesterol Care. Our #1 selling product has helped thousands of people manage their cholesterol safely, and effectively, without drugs.