If you have high triglyceride levels that has you and your doctor concerned, the good news is that lifestyle changes can help bring those levels down, most notably through the reduction or elimination of alcohol.

What are Triglycerides?
Triglycerides are fats that circulate in the bloodstream. Unlike cholesterol, triglycerides are the product of your body’s unused calories. If you are taking in significantly more calories than you are burning, you might have high triglyceride levels. High triglyceride levels are problematic because they are thought to cause both the hardening and narrowing of your arteries, putting you at danger of suffering from cardiovascular disease, such as heart attack or stroke.

Lowering Triglycerides by Reducing Alcohol Intake

Alcohol consumption poses a significant threat to those with high triglycerides. According to Dr. Robert Rosenson, Director of Preventative Cardiology at St Luke’s Hospital in Chicago*, alcohol is the most potent source for raising plasma triglycerides. Not only is alcohol full of empty calories that are being turned into fat, including triglycerides, alcohol prevents the burning of fat. When alcohol is present in the bloodstream, the liver prioritizes removing alcohol over the burning of fat, slowing fat burning metabolism by as much as 30%. Furthermore alcohol reduces the enzyme in your liver that is tasked with breaking down triglycerides. The presence of alcohol in the blood also slows other metabolic processes including the liver’s ability to remove excess cholesterol from the bloodstream, putting further stress on blood vessels. So even if your diet improved and you are exercising, drinking alcohol can significantly impair both your weight loss and lowered triglyceride goals putting you at risk of cardiovascular disease and Type 2 diabetes.

According to Dr. Rosenson, some people have triglyceride disorders that leave them with increased susceptibility to developing high triglycerides in response to alcohol. And just one drink can do it. If you’ve received high a triglyceride test result, try eliminating alcohol and retesting to see if you fit within this category.

Other Positive Lifestyle Changes to Lower Triglycerides

Losing weight through healthy diet and exercise can help lower your triglyceride levels. Your healthy diet should include reduced consumption of sugary foods and elimination of all trans fats. Studies have demonstrated that foods rich in omega-3 fatty acids, such as fish including salmon, mackerel and sardines and flax and chia seeds can help reduce triglyceride levels. You can also speak to your doctor about adding an omega-3 supplement to your regime.

Sources
“Heart Health,” Robert Rosenson, MD, Director of Preventive Cardiology at Rush Presbyterian St. Luke’s Hospital in Chicago, People’s Pharmacy, Oct. 2, 1999, PBS Radio Health Talk Show

It seems everyday we hear news reports about new research findings touting the benefits of omega-3 fatty acids on human health.  Whether used preventatively to help stave off such ailments as cardiovascular disease and age-related memory problems, or used in conjunction with other medical treatments to treat a growing list of symptoms such as high blood pressure, inflammation and depression, it’s clear omega-3 fatty acids are necessary for optimum health. Omega-3 fatty acids are indeed essential because the human body can’t synthesize these fats on its own, yet they’re important for normal metabolism.

The science is clear that omega-3 fatty acids, especially EPA and DHA, are responsible for normal development and functioning of the brain and also help in maintaining cardiovascular health. While the benefits of omega-3 fatty acids have been known since early 20th century, awareness has significantly increased over last 2 decades with renewed interest in researching these fatty acids and their links to our health, which still aren’t fully understood. If you are looking to introduce more omega-3 fatty acids to your diet, these are typically found in marine and plant oils. Some of the major sources of omega-3 fatty acids include fish oil (salmon, mackerel, sardine), krill oil, squid oil, algal oil and some plant oils like echium, chia and flaxseed.

Do Omega-3 Fatty Acids Reduce Triglyceride Levels?

The benefits of omega-3 fatty acids to cardiovascular health was first observed in an Inuit population in Greenland.  Researchers noted that this tribe of Inuit people had a diet rich in fatty fish and displayed virtually no cardiovascular disease.  From this observation, first made in the 1970s, there has been interest in determining the connection between these fatty acids and cardiovascular health.

Some clinical trials have connected the use of omega-3 fatty acids to lowered triglyceride levels. Triglycerides are fatty materials that circulate in the blood.  Triglycerides, especially high levels, may cause heart disease and stroke by contributing to the thickening and hardening of the artery walls.  According to studies, omega-3 fatty acids can decrease triglycerides by up to 45% and very low density lipoprotein (VLDL, also known as “bad” cholesterol) by as much as 50%, when treated with 4g of EPA and DHA omega-3 fatty acids each day.

Lowering Triglycerides Through Lifestyle Changes:

• Cut back on caloric intake:  unused calories from your diet, especially those from carbs, are converted to triglycerides, so the best way to lower triglycerides is to eat a well balanced diet.
• If you’re overweight, try to lose weight.  Even losing 5 pounds can have a positive effect on your triglyceride levels.
• Other diet changes include eliminating trans fats from your diet and limiting sugary and refined foods which have a negative impact on triglyceride levels.
• Under the direction of your physician or health care practitioner, use omega-3 fatty acids in the form of fish oil to help lower triglyceride levels and promote overall cardiovascular health.
• Above all, seek the advice of a qualified medical practitioner who can help guide you through the appropriate lifestyle changes so that you can enjoy a healthy life.

References: www.ccjm.org
ww.nutraingredients.com
www.cholesterol.emedtv.com

Apart from an inflamed pancreas, metabolic syndrome and other associated diseases, high triglyceride levels are equally associated with fatal heart disease for most people. See, triglycerides are fats and they are found in the blood and in what we eat. It is said that these substances are one of the best markers that determines how healthy the heart and its coronary functions are.

Your physician may suggest to check your triglyceride level to know whether you have normal to elevated values. If your test shows that your total blood cholesterol levels are within the appropriate 150 to 200 mg/dl mark, then consider yourself safe. Yet if it’s extremely high, it can indicate health risks and additional complications.

Though it’s not apparent as to what degree high levels of triglyceride alone can be a risk to developing heart problems, it’s considered the cause of most heart attacks when combined with high LDL levels. What happens is that when too much cholesterols end up in the blood and stays there indefinitely, they can accumulate and stick to the walls for instance. For coronary blood arteries – blood vessels that supply blood to the heart – and veins, this can mean restricted blood flow and hence, reduced oxygen to the heart; abnormal widening of the blood vessels; and greater risk of blood clots. A reduced blood supply can lead to tissue death around and near the affected area and this can potentially affect the heart’s rhythm, causing it to beat slowly and die. This is known as coronary heart disease. To prevent this outcome, there are several treatments available for you with the end goal of getting the level down. They may involve becoming physically active and losing weight, maintaining a diet program or taking prescribed medications to lower the level etc.