Trade in the burger and fries for lean meats and vegetables to reduce your triglycerides.
Triglycerides are lipids, a type of fat. They are found in
foods that come from both plants and animals. The triglycerides in
plants come from vegetable oils, such as sunflower and peanut, which
remain liquid at room temperature. Meat and dairy products contain
triglycerides in animal fats, which remain solid at room temperature.
Triglycerides are necessary for certain bodily functions, but high
levels of them can lead to health problems.
Characteristics
Triglycerides are the most common lipid found in the body.
They contain three chains of fatty acids. Although similar in structure
to the phospholipids that build cell membranes, triglycerides are
completely hydrophobic, meaning they cannot mix with water, so they
cannot integrate into membranes. Because they can't mix with water,
triglycerides bind to specialized proteins called lipoproteins to enable
them to travel through the blood.
Energy Storage
Triglycerides provide your body with energy, but their main
function is to store energy for later use. The food you eat contains
calories in the form of carbohydrates, protein and fat. When you consume
more calories than your body can use, it stores those calories in the
form of triglycerides. Fat cells hold the triglyceride molecules until
your body needs energy, such as between meals. Hormones signal the fat
cells to release the triglycerides for your body to use.
Health Impact
Triglycerides serve a necessary function -- without them your
body would run out of energy unless you were eating constantly. The
American Heart Association warns that an elevated triglyceride level, a
condition known as hypertriglyceridemia, is associated with coronary
artery disease. You can monitor your triglyceride and your cholesterol
levels by asking your doctor to order a lipid panel profile, which
requires you to provide blood samples. The test results indicate the
levels of triglycerides, total cholesterol, LDL cholesterol and HDL
cholesterol.
Healthy Levels
Doctors recommend a triglyceride level of 150 milligrams per
deciliter or less to reduce your risk of heart disease. A level of 200
to 499 milligrams per deciliter is considered high, and a level above
500 milligrams per deciliter is very high. If your triglyceride level is
in the high or very high range, you should make lifestyle changes to
reduce those numbers.
Lifestyle Changes
The best way to reduce your triglyceride level is to decrease
the number of calories you consume each day, especially if you are
overweight. In addition to cutting calories, reduce your intake of
saturated fat, trans fat and cholesterol, and eat more fruits and
vegetables. If you drink alcohol, do so in moderation, because even
small amounts can cause significant changes in your blood triglyceride
level. Getting regular moderate-intensity exercise, at least 30 minutes
five days a week, can also help lower your triglycerides.
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