Why it´s a key issue to keep a diet low in sugars and grains. Some relevant studies on fish oil and triglycerides. Omega 3 consumption suggestions from American Heart Association,AHA. Finally, my secrets to guarantee optimal low triglycerides for life.
Let´s begin with the basics:
How To Lower Triglycerides - What Triglycerides Are.
They are one of the fats, that is a lipid, there are in the body. Cholesterol is other important lipid related to it. Most body fat is stored as triglycerides. They are also present in the blood, in plasma. That is how it’s normally measured, in plasma.
The amount in blood depends on the quantities of fats and carbohydrates ingested with your food. It is also produced in the liver. A high triglycerides level is called hypertriglyceridemia.
Some doctors still follow the old practice to replace carbohydrates for fats, that is a low fat diet, to diminish triglycerides. The opposite is for sure, it elevates them, as we will see ahead.
How To Lower Triglycerides - Why Are Triglycerides Important?.For years high Total Cholesterol(greater than 200 mg/dl), with HDL Cholesterol greater than 130 mg/dl and with low HDL Cholesterol (smaller of 40 mg/dl), were seen as the beginning of the development of coronary and cardiovascular disease. A direct link between the last and triglycerides levels had not clearly been established.
Recently, it was clarified that high triglycerides levels are themselves an important and independent factor for coronary arteries occlusion. Much more if they are combined with high LDL and low HDL cholesterols.
Specially important is the Triglycerides/HDL(TG/HDL) ratio, near or smaller than 1.
How To Lower Triglycerides - Normal Ranges.
Let us begin with the American Heart Association (AHA). It recommends the following ranges:
- Normal, lower than 150 mg/dl.
- High normal, between 150-200 mg/dl.
- High, between 200-500 mg/dl.
- Very high, greater than 500 mg/dl.
Although these are normal ranges, many doctors give special emphasis to havetriglycerides below 100 mg/dl (optimal), since higher levels are related not only to coronary disease but to many other evils of human being: obesity, diabetes, cancer,arthritis, high blood pressure, general inflammation, etc.
As said before, high levels of such not only indicate the possibility that coronary or cardiovascular disease settles, but it is also associated with Diabetes, metabolic X Syndrome, hypertension and other disordersrelated to the proliferation of “bad” eicosanoides .
This is why it is advisable to maintain a narrow monitoring of such, and indirectly of cardiovascular disease, controlling the TG/HDL ratio below 1.
How To Lower Triglycerides - Fish oil to Reduce Triglycerides.
How are fish oil and triglycerides related?It’s simple. Fish oil Omega 3 has the virtue to act on the production of “good” eicosanoides in each one of our body cells, opposing and balancing the actions of “the bad” eicosanoides.
By this balance action fish oils diminishes general and cardiovascular inflammation, in particular. It increases blood’s fluidity, diminishes cell proliferation(important in cancer), improves mood, diminishes irritation, etc.
Elevated triglycerides is the body’s answer to high omega 6 food ingestion. What are those omega 6 foods? Basically all carbohydrates. That is to say, sugars, grains and all their oils, vegetables and fruits.
Since we need vegetables for its richness in vitamins and oligoelements, and for its low carbohydrate content, we should keep eating them. The same for some fruits, although there are some with high carbohydrate and sugar content, that would be desirable to eat in small amounts.
However, sugars, grains and their oils, that is sugar in all forms, cakes, pasta, soy, rice, corn, potatoes, breads in all its forms, etc., are saturated with carbohydrates (Omega 6). They overload the body with Omega 6, which unbalance the Omega 6/ Omega 3 ratio.We must maintain an Omega 6/omega 3 ratio near 1. It is the ideal for the optimal body operation, free of degenerative diseases. That is important to remember.
How To Lower Triglycerides Studies.
For years, fish oil and triglycerides have been studied. As early as 1,985 the New England Journal of Medicine reported that fish oil produced a substantial decline in triglicerides in normal and hypertriglyceridemic individuals.
The American Heart Association (AHA) also recognizes the importance of fish oil and triglycerides.AHA now recommends Omega 3 by its fast and forceful impact in its control.
There has been a great number of studies to prove that Omega 3 produces a fast diminution of triglycerides. Nevertheless, some doctors gave more weight to cholesterol for cardiovascular diseases control. Just now they begin to take proper care of this subject.
Last, in 2,006 there is a recent study in patients with HIV virus and high triglycerides who did not react sufficiently to Fenofibrate (triglycerides reducing agent). When fish oil Omega 3 was added better results were obtained than with anyone separately.
How To Lower Triglycerides - Use These Suggestions to Reduce Triglycerides.
The American Heart Association (AHA) suggests the use of 2-4 grams of EPA + DHA (acid components of Omega 3) for triglycerides control. That´s equivalent to 6-12 grams of fish oil in capsules, since each gram of Fish oil has approximately 30% of EPA+ DHA.
Our Omega 3 dosage page suggested that since triglycerides are sensible to variable amounts of Omega 3, you should take a blood test after a few weeks in this low grain, low sugar, high omega 3 diet. Remember results depend on how well elimination of sugars and grains is followed. That is the key. See The Benefits of Fish oil .
How To Lower Triglycerides - The Secret To Maintain Low Triglycerides.As already said: triglycerides in blood respond to carbohydrate consumption in the diet. If they are high it is a clear indication that we must eliminate sugars and grains. That simple….
Beware of low fats diets for triglycerides lowering. When you do that, you compensate the low fat consumption with increased carbohydrates in the diet, since almost everybody maintains a constant protein consumption.
The net effect is the opposite, triglycerides increase with low fats diets.
Reduce Triglycerides - Additional Secrets to Put High Triglycerides to Rest.
- Take your 6-12 grams of fish oil or Krill oil every day.
- Eliminate sugars and grains of your diet.
- Exercise daily, hopefully 60 minutes. See my page on Fish oil and exercise There are no strong enough triglycerides that resists 60 minutes of exercise at a medium high intensity. Not just easy walking.
- Lose weight. If you do the diet and exercise changes you will lower your weight with no problem. No need to feel any hunger.