Introduction
Triglycerides are the chemical form of fat that is present in human body. The carbohydrates, proteins and fat that we consume are utilized for various functions in the body in the form of calories. However the excess of these are in general converted to triglycerides and stored in the fat cells (The Cholesterol Center, 2007). The body uses triglycerides as a source of energy in the starving conditions. Triglycerides are also present in blood plasma which in association with cholesterol forms the plasma lipids. Though triglycerides are important, excess of it in plasma is called hypertriglyceridemia and is linked to the occurrence of coronary artery disease (CAD). However, it is not only the food that is the cause of elevated triglycerides, it may be the consequence of other disease, such as untreated diabetes mellitus (American Heart Association, 2007). This research paper mainly focuses on the methods to decrease triglycerides in the blood and thereby reduce the risks of CAD.
Triglycerides in the blood plasma are derived from food rich in fat or made in the body from other energy sources like carbohydrates. The excess calories consumed by a person and which is not utilized in the body are converted to triglycerides and transported to fat cells to be stored. These triglycerides are generally regulated by the hormones. The most dangerous aspect of triglycerides is that these can easily turn into Low Density Lipoproteins (LDL) or also called as bad cholesterol which in turn
lower the High Density Lipoproteins (HDL) or the good cholesterol (Arizona pharmaceuticals, 2007).
High triglycerides are further increased by eating excess sugar, carbohydrates, trans fats and alcohol. Decreasing the Triglycerides is vital because a Triglycerides-to-HDL Cholesterol ratio of 6 or higher increases the risk of a heart attack by 1600% (vs. a normal ratio of 2).
Very High Triglycerides can often distort total cholesterol readings, especially for levels above 500mg / dL. In fact LDL cholesterol readings are often impossible to take with Very High Triglycerides. This clearly demonstrates that High Triglycerides strongly correlate with high LDL cholesterol (Arizona pharmaceuticals, 2007).
The National Cholesterol Education Program guidelines for triglycerides are:
Managing triglycerides
High levels of triglycerides in the body can cause serious health problems. Therefore it is very important to regulate these chemicals. There are several methods used to reduce triglycerides. It can be controlled by following specific diet, supplementation, regular exercise, and also through drugs. It is important for a person above the age of 35 to have regular medical checkups including the triglycerides level in the blood. Based on the amount of triglycerides in a person (See table 1), physicians can recommend methods to reduce them.
Diet to reduce triglycerides:
Saturated fats are one of the main reasons for increasing the levels of triglycerides in the body therefore one of the most important steps is to eat a diet low in saturated fat and cholesterol. It is very important for people to understand the labels on the packed food for the ingredients and to make healthy choices. The American Heart Association (AHA) recommends that it is essential for people with high triglycerides to speak to their physicians about the possible modifications that can be made in their diet based on their requirement. Reducing on carbohydrates and increasing fibrous food is a good option. Particularly, “people with high triglycerides may need to limit their intake of carbohydrates to no more than 50%-60% of total calories. The reason for this is that carbohydrates raise triglycerides in some people”.
Additionally, it is important to avoid foods that are high in saturated fat, Trans fatty acids, and dietary cholesterol. It is good to consume food that contains monosaturated fats and polyunsaturated fats. There are basically two types of fats, the good and the bad fat. Saturated fats, which stay solid at room temperature, are found in foods from animals (beef, pork, chicken, and dairy products) as well as some plant foods (coconut oil, palm oil, and cocoa butter). The AHA recommends reducing the daily intake of saturated fat to 7%-10% of the total calories (Hispanic PR Wire, 2007).
Hydrogenated fats are also bad fats that have undergone a chemical process particularly to enhance the shelf life which is common in margarine and shortening. People with high levels of triglycerides need to avoid hydrogenated fats in their diet. Trans fatty acids are another group of bad fats that are present in small amounts in some animal products like beef, pork, lamb, and butterfat. Trans fatty acids are also made during hydrogenation, so they are also found in margarine, shortening, and cooking oils.
Polyunsaturated and monounsaturated fats are generally considered to be good fats and are found primarily in oils from plants (safflower, sesame, sunflower, corn, canola, olive, and peanut oils). These oils may help lower the cholesterol levels when it is replaced in place of saturated fats. Polyunsaturated fat intake needs to be up to 10% of calories and monounsaturated fat can make up to 15% of total calories.
Exercise to Reduce Triglycerides
Today, many people have a sedentary life style and fast food culture that has lead to the increase in obesity. The excess of calories that are consumed is not burned up. Regular exercise can help lower high triglycerides (≥500 mg/dL) in two ways. By reducing the weight and also by reducing the LDL and increasing HDL. Regular exercise especially the moderate aerobic exercises can reduce triglycerides and stimulate enzymes in the muscles and liver to convert some of this cholesterol to the HDL kind. Activities such as walking, dancing jogging, swimming, cycling, and playing tennis or squash for about 30 minutes may help decrease the cholesterol levels (Benardot, 2005).
High levels of triglycerides in the serum and blood plasma is very serious situation and need to be controlled through proper diet and supplementation. Besides, exercise and reducing high risk fast food can help to reduce triglycerides. Studies suggest that supplementation with omega-3 fatty acids, such as those present in fish oil, have prolong life in myocardial infarction survivors. It is also known to decrease serum triglyceride concentrations, but so far the doses used in trials examining their effects on coronary end points have had only minimal triglyceride lowering effects (Durrington et al. 2001). To get more omega-3 fats from the normal diet, it is essential to select two or more meals of fatty fish each week (such as mackerel, salmon, sardines, tuna, tilapia) or include plant-based forms of omega-3 in the diet, such as soy foods, canola oil, flax seeds and walnuts (revolution health, 2007).
Studies have also suggested that it is important to reduce the intake of alcoholic beverages. These are a significant contributor to elevated triglyceride levels. Beverages such as the beer, wine, spirits, mixed drinks, wine coolers and coffee drinks containing alcohol and should be avoided or reduced especially by those who have high levels of triglycerides (Cleveland Clinic, 2006).
Studies have also suggested that drugs such as statins are effective in reducing serum triglycerides and whether their effect on triglycerides is related to the LDL cholesterol lowering activity. Therefore in general physicians recommend these drugs for patients with high levels of triglycerides (Stein and Black, 2002).
In conclusion, it can be said that it is important to reduce the triglycerides in serum. A good balanced diet low in saturated fats and high in monounsaturated and polyunsaturated fats are good for people who have high triglycerides. Regular exercise, balanced diet and regular medical check up can help to reduce the risks of CAD. Obesity is a major contributor for several health problems including triglycerides therefore it is important to reduce the weight through exercise and food. A good health is the key to success as it can prevent serious health problems.
References
American Heart Association, (2007) Triglycerides, Web.
Arizona pharmaceuticals, (2007) Nialor: Guaranteed to Lower Your Triglycerides by up to 80%
Benardot, D. (2005) Advanced Sports Nutrition. Web.
Cleveland Clinic, (2006) How Foods Affect Triglycerides,Web.
Durrington P. et al. (2001) An omega-3 polyunsaturated fatty acid concentrate administered for one year decreased triglycerides in simvastatin treated patients with coronary heart disease and persisting hypertriglyceridaemia, Heart. 2001; 85(5): 544–548. Web.
Hispanic PR Wire, (2007) American Heart Association Urges Hispanics to Pay Attention to the ‘Bad Fats,’ Trans and Saturated.
Lovaza (2007) Understanding Triglycerides, Web.
revolution health, (2007) Triglycerides Web.
Stein, E.A. and Black, D.M. (2002) Lipoprotein changes with statins, Current Atherosclerosis Reports, Vol 4, No. 1, 2002, pp 14-18.
The Cholesterol Center, (2007) Understanding Triglycerides, Web.