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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- What To Avoid If You Have High Triglycerides
- The Healthy Back Institute's Back Pain Relief Journal
Are Your Genetics Keeping You Fat? (1 tip to change fast)
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What To Avoid If You Have High Triglycerides
Dear Reader,
If your doctor has told you that you have high triglycerides, take note. This number is a key measure of your heart health that you can do something about. Making smart lifestyle choices to bring down this number and improve your overall health really do work. They make a difference.
If your triglycerides are high, beyond following the recommendations of your own doctor, there are foods that experts identify as ones you'll want to avoid, so you don't unintentionally make things worse
for yourself. Here are a dozen foods and beverages with high triglycerides are wise to avoid.
1. Starchy Vegetables
Veggies are good for you, but there are some that are better choices for watching your triglycerides. Limit your intake of corn and peas as the natural starchiness of both will be turned to triglycerides by your body. Try cauliflower, kale and mushrooms instead.
2. Baked Beans with Sugar or Pork
Beans are healthy, but when you add sugar or pork they become less of a smart choice. Look on the label of any product you buy to see how much sugar and fat you might be taking in as well. You might try black beans instead, as these are a wonderful natural source of fiber and protein, without the fat or added sugar.
3. Fruit
Sure fruit is delicious and good for you, by when you have high triglycerides, you want to limit yourself to 2 to 3 pieces per day. This will keep you from getting too many natural sugars. When it comes to dried fruit, remember your serving sizes are far smaller.
4. Alcohol
While a little bit of alcohol might be good for the heart, too much can drive up triglyceride levels in the rest of the body, thanks to the sugars that are a natural part of alcohol. Turns out too much sugar from any source, including alcohol, is trouble and this is the reason you may be told not to drink at all if your levels are particularly high.
5. Canned Fish in Oil
While fresh fish is good for you, fish that's canned can be packed in oil and you'll need to check the label to see. Go for canned fish; tuna for example, packed in water, or rinse thoroughly before using any fish packed in oil.
6. Coconut
You can find coconut water, milk, flakes, oil and even lots of the fruit itself. And while it may have health benefits, it's also high in saturated fats so be aware and talk with your doctor about how much you should have.
Continues below...
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What To Avoid If You Have High Triglycerides Continued...
7. Starchy Stand Bys
Things like potatoes, pasta or cereals are naturally turned into triglycerides by the body. So while you can still have these foods, you need to watch how much and enforce the serving sizes very carefully. As a refresher, for breads a serving is one slice, for rice or pasta, 1/3 of a cup, for potatoes or cooked oatmeal ½ a cup.
8. Sugary Drinks
Like many of us, much of the sugar you take in each day comes from your glass... iced tea, regular soda, fruit juices or those delicious creamy coffee drinks all bring you more than you might think. Some of that sugar is turned into triglycerides so be sure to limit yourself to a cup (8 oz.) a day, and stick to that.
9. Honey or Maple Syrup
It's easy to think that honey or syrup are healthier options for sweetening than refined white sugar, but just like sugar, they can bring up your triglycerides too. When you're working on triglyceride levels, cut back on all sweeteners, not just the sugar you use at the table.
10. Baked Goodies
Yes, they do taste delicious and are often so hard to resist, but your high triglycerides make the saturated fat inside them (and the butter used to make them) something to seriously limit. You need to stay away from trans fats altogether and start being an active label reader so you can spot these things in the foods you buy.
11. High Fat Meats
No one is saying you have to ban meat from your diet, but you need to choose lean cuts and trim visible fat. Meat is a natural source of saturated fat, which is why you want to limit your intake as much as you can.
12. Butter/Margarine
Both have too much saturated and trans fats, and need to be replaced with olive oil when you cook meats or veggies or make a dressing for a salad. You might also try canola, walnut and flaxseed oils as other healthy alternative to use when preparing foods.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/cholesterol-management/ss/slideshow-triglyceride-foods-to-avoid
Mayo Clinic info on why triglycerides matter:
http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186
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