What are the causes of high triglycerides and the best diet to lower triglycerides? And why is lowering triglycerides so important in the first place?
The answers may surprise you.
For years high cholesterol has gotten most of the press, but recently researchers discovered that high triglyceride levels may be the most significant indicator of both stroke and heart disease – no matter what your total cholesterol count is.
High Triglycerides Research
Here are three good reasons why a good diet to lower triglycerides is so important:
- First of all, a recent study published in the American Journal of Clinical Nutrition found, if your triglycerides are high, you have two to three times the risk of heart disease and stroke – even if you have low cholesterol. [Vol. 86: 943-49]
- Secondly, drugs for lowering triglycerides have serious side effects. That's why the American Heart Association recommends medications should only be considered after every natural avenue for lowering triglycerides has been exhausted.
- And number three, a good diet to lower triglycerides has been shown to cut your risk of stroke and sudden cardiac death by nearly half.
How to Lower Triglycerides
What are the causes of high triglycerides?
Since triglycerides are forms of fats, you might think that less fat in the diet would be the most significant step in lowering triglycerides. But it's not. The main culprit is sugar!
That's right, the most important foods to avoid for high triglycerides are the refined carbohydrate foods that are high on the glycemic index. Sugar is the reason even a little alcohol has been shown to create large increases in blood plasma triglycerides.
So begin your diet to lower triglycerides with a good healthy heart food plan:
- Eat more healthy lean high protein foods.
- Switch from high glycemic carbohydrates to a low glycemic diet.
- Include more high fiber foods, such as fresh vegetables and fruit.
- Replace some of the saturated fat and trans fat with good fats.
- Lower total dietary fats to 20% to 30% of calories.
- Reduce calorie intake to lose weight and maintain a healthy weight.
- Add 30 minutes of moderate exercise a day.
- And, if you smoke or drink, quit.
One of the best heart healthy foods you can add to your diet is cold water fish – at least three times a week. This one change can reduce your triglycerides significantly.
According to research and the AHA (American Heart Association), the DHA, DPA and EPA fatty acids found in salmon and other fatty fish, not only decrease triglycerides, but they can also cut your risk of stroke and sudden cardiac death by more than 44%.
What's more, omega 3 fish oil has been shown to reduce irregular heartbeat, blood clotting, hardening of the arteries, overall cholesterol and blood pressure.
The AHA and others recommend everyone with heart concerns or issues take daily fish oil capsules with balanced DHA, DPA and EPA, no matter how much fish they eat.
Other Fish Oil Health Benefits
And a healthier heart isn't the only benefit. Fish oil can also help prevent and relieve arthritis, cancer, diabetes, emphysema, ADHD and depression – just to name a few.
For best results, check out my fish oil recommendation at the omega 3 web site.
And be sure to sign up for my free Natural Health Newsletter.
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© Copyright Moss Greene. All Rights Reserved.
Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
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