2. What are triglycerides, anyway? This is
the question on almost everyone’s mind
when they first read their cholesterol test
report.
Well, you know how a camel stores
nutrition in its hump to survive long
periods without food and water? We
humans do something similar – but in a
smaller scale.
3. The calories from the carbohydrates and
the fats that we consume are stored in
tiny molecules called triglycerides.
What we need at the moment is used up
by the cells and the rest is put away for
later in fat cells (you know — the ones
that accumulate around the gut, love
handles and so on) for use in times when
food may is scare.
4. While this is a basic survival mechanism
that served the early human race well to
get through lean times, for most of us
modern beings, not finding food is not as
much of an issue.
It is believed that if the triglycerides
accumulate in excess amounts and are
not used up, then they could eventually
result in heart disease.
5. The exact link between triglycerides
levels and heart disease is yet
unknown, but it is best to maintain your
triglycerides within the normal
range, just to be on the safe side.
6. Optimal Triglycerides Levels
Less than 100 mg/dL (Less than
1.14 mmol/L)
Even though the earlier recommendation
for normal levels of triglycerides was 150
mg/dL (1.7 mmol/L) or less, in April
2011, the American Heart Association
lowered its recommendation to 100
mg/dL (1.14 mmol/L) or less.
7. The recommendation goes so far as to
suggest intensive diet and lifestyle
changes for people with borderline high
triglycerides level.
The influence of just elevated
triglycerides levels on the probability of
heart attack or stroke is not clearly
understood.
8. However, it is believed that elevated
triglyceride levels, in conjunction with
high LDL cholesterol levels are
responsible for much greater risk of a
person suffering from heart disease.
If your triglycerides levels are in this
range, then congratulation! Continue to
eat a healthy, low cholesterol foods and
maintaining an active lifestyle to keep
the triglycerides levels from creeping up
on you.
9. Borderline High Triglycerides Levels
100 – 199 mg/dL (1.14 – 2.25
mmol/L)
If your triglycerides are in this
range, then you need not worry
(yet), but need to start making some
changes right away to get them into the
optimal range.
10. According to the American Heart
Association, the expert recommendation
is to target a weight loss of around 5%
and to restrict the carbohydrate intake to
less than 60% of your daily calorie
consumption.
11. Reducing the weight by at least 5 – 10%
not only helps with reduce your
triglycerides by about 20%, but also
helps lower the LDL levels by around
15% and increase HDL cholesterol levels
by about 8%.
In addition to the weight loss, the AHA
recommends that you should limit the
sugars you consume to less than 10% of
your daily caloric intake.
12. High Triglycerides Levels
200 – 499 mg/dL (2.26 – 5.65
mmol/L)
If your triglycerides is in this
category, you should target a weight loss
of around 5 – 10%. As listed above the
benefits of reduced weight loss is not just
a reduction in your triglycerides, but also
a reduction in your LDL levels and
increase in HDL levels, decreasing your
overall risk for heart disease significantly.
13. Experts recommend that you also limit
your carbohydrate intake to less than
50% of your daily calorie consumption
and the added sugars that you consume
should account for less than 5 – 10% of
your everyday calories.
14. In addition to these diet changes, it is
highly recommended that you increase
your activity level and ensure that you
have moderate intensity exercise for a
minimum of 150 minutes each week. If
you can exercise more, it is be even
better.
15. Check out the free eBook you received
when you signed up for our cholesterol
awareness pledge (if you have not signed
up yet, check out the right sidebar for
the page to receive no obligation, free
resources to help you combat cholesterol
issues) for ways to increase your activity
levels as you go about your everyday
activities.
16. Very High Triglycerides Levels
500 mg/dL or above (5.65 mmol/L
or above)
If you are in this category, you need to
stop and think hard about what not
making any of the recommended
changes would mean, and if it is worth
the risk.
17. The recommended changes are similar to
that for folks in the high triglycerides
levels category, which means that you
need to start making these changes and
stick with it until your triglycerides come
back to optimal or at the
worst, borderline high.
18. Aim for more than 10% weight loss and
cut your carbs to less than 45% of your
daily caloric intake. Trim down the sugar
you consume and exercise more
rigorously.
Avoid all high cholesterol foods and
forego alcohol consumption.
19. Finally, talk to your doctor if it is
necessary to add medication to help
bring the triglycerides to lower levels.
Read more about Normal Cholesterol
Levels here:
http://normal-cholesterol-levels.net
More information here!