How did I get high triglycerides or how do I prevent it?

How did I get high triglycerides or how do I prevent it?

Having high triglycerides or cholesterol levels (or both) is never the best news you get from your doctor. You may be wondering exactly how they got to this point. If you’re not there yet, but are concerned, it’s not too late to prevent it. Here is a guide to the reasons why our triglycerides levels may be high, or how you can stop them from rising.

How levels get high:

  • What you eat. The number one way our triglycerides and cholesterol levels can increase, is by the food we consume.
    • Foods high in saturated fat and trans fats – foods high in these two fats lower your HDL (good cholesterol) levels and increase LDL (bad cholesterol) and triglyceride levels.
      • Saturated Fats –  they are solid at room temperature and come mainly from animal food products such as butter, lard, meat fat, cream, cheese, etc.
      • Trans fats – made through the chemical process of hydrogenation of oils which solidifies liquid oils and increases the flavor and shelf life of foods. Common foods with trans fat include potato chips, crackers, cakes/cupcakes/pies/frosting, biscuits, microwavable foods, fast food, frozen pizza, etc.
  • Medical Conditions
    • Diabetes
    • Hypothyroidism
    • Metabolic Syndrome
    • Medication side effects
    • Cushing’s Syndrome
    • Polycystic Ovary Syndrome
    • Kidney Dieseases
  • Lack of Exercise
  • Smoking

 

How to prevent high levels:

  • The American Heart Association recommends that no more than 6% of your daily dose of calories come from saturated fat.
  • The AMA recommends that no more than 1% of your daily calorie intake come from trans fat.
  • Eating whole grains, fruit, and vegetables is a better route than processed, packaged foods. Shop on the outside of the grocery store. 
  • Eat lean meats vs. meats with skin and visible fats.
  • Eat foods that are high in antioxidants.
  • Eating unsaturated fatty foods such as avocados, salmon, nuts, and olive oils.
  • Eat low-fat or fat-free dairy products.
  • Avoid fast food and junk food.
  • Eat grilled, roasted or steamed foods instead of fried or deep fried foods.
  • Exercise for at least 30 minutes per day, 4 days per week.

Want to try eating more healthy, but don’t know where to start? Check out these awesome cookbooks. 

Try these quick at-home workouts that will get the job done in just 30 minutes.

 

 

 

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