What are your Triglyceride Levels?
There are certain indicators in the body that tell you how you are doing health wise.Triglyceride levels are one of those indicators, as is blood pressure, cholesterol, vitamin D which are all checked when you go to your doctor for a physical.
SOME STATISTICS:
Almost 1/3 of Americans have high triglyceride levels which can have serious effect on your health.
Nearly 75% of American men and 60% of American women are either obese or overweight.
Coronary heart disease remains the leading cause of death and disease in the United States. High triglycerides is a major risk factor for cardiovascular disease.
SO WHAT ARE TRIGLYCERIDES:
Bottom line is it is fat, stored fat. So the more excessive calories you eat, the more triglycerides you store and the more body fat you accumulate.
TRIGLYCERIDE LEVELS:
Normal levels: less than 150 mg/dl
That is the goal to be below 150 mg/dl
THE CAUSES OF HIGH TRIGLYCERIDES:
- Regularly eating more calories than you burn, especially if you eat a lot of sugar and processed or simple carbohydrates
- Smoking
- Drinking excessive amounts of alcohol
- Thyroid conditions
- Type 2 diabetes
- Liver or kidney damage
THE GOOD NEWS:
The good news is you can have control over your triglyceride levels.
WHAT YOU CAN DO:
- Maintain a healthy eating plan which includes food choices and caloric intake.
- Avoid saturated fats, processed foods, sugar and simple carbohydrates
- Avoid over eating
- Regular exercise
- Stress management
- Quit smoking
- Limit your alcohol intake
- Eat foods rich in omega-3 fatty acids such ass avocado, seeds, walnuts and fish
- Increase your intake of B3 (Niacin).
- Research shows that B3 can lower triglyceride levels by 30 to 50% and raise HDL cholesterol(known as the good cholesterol) 20 to 30% and lowers the LDL by 5-25%.
- B3 natural food sources include tuna, chicken breast, green peas, avocado and brown rice.
- Increase your intake of fiber.
- Fiber rich foods include watermelon, blueberries, brussels sprouts, avocados, broccoli, chickpeas, lentils, kidney beans, pears, dark leafy greens, vegetables are just examples.
- You want to consume 35 to 40 g of fiber each day.
- Fiber is not only good for controlling triglycerides and cholesterol but also helps with bowel regularity and lowering chronic inflammation.
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