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May 27, 2011
In Today's Issue
- Weight Loss Expert Loses 70lbs of Ugly Fat...
- Lifestyle Changes Can Lower Triglycerides...
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Weight Loss Expert Loses 70lbs of Ugly Fat...
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Lifestyle Changes Can Lower Triglycerides...
Dear Reader,
If you take real steps to change your lifestyle and eat a healthier diet, you really can bring down high levels of triglycerides according to a new scientific statement out of no less than the American Heart Association. The statement appears in the AHA journal Circulation.
Triglycerides are a type of blood fat that's associated with blood vessel and heart problems, as well as other diseases. You can lower them by...
1. Substituting healthy, unsaturated dietary fats for the saturated kind.
2. Focus on eating more veggies and fruits that are lower in fructose; like cantaloupe, strawberries, bananas, peaches and grapefruit.
3. Exercising regularly, at least 30 minutes of moderate level activity most days, for a total of 150 minutes a week. This alone can bring down triglycerides by 20-30%.
4. Losing weight, cutting the calories day in, day out and burning more than you take in will help you drop those pounds.
These changes can cut those triglycerides by 20% to as much as 50%. That's good news, showing us all that making the hard, lifestyle changes can have a real impact. Michael Miller, MD a professor at the University of Maryland School of Medicine points out that triglycerides are very responsive to what we eat, how much weight we drop and regular exercise.
The experts suggest that for those above the normal (150) triglyceride levels, you should make regular efforts to...
- Limit added sugar to less than 5-10% of your daily calories. This can be tricky, as added sugars aren't listed in the Nutrition Facts of packaged foods. Watch the sugar sweetened drinks, the AHA recommends drinking no more than 36 ounces a week.
- Limit fructose from processed and natural sources to less than 50-100 grams a day.
- Limit saturated fat to below 7% of total daily calories, trans fats to less than 1% of total daily calories.
- Limit alcohol, especially if your triglyceride number is over 500 milligrams per deciliter.
Continues below...
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Lifestyle Changes Can Lower Triglycerides... Continued...
Triglycerides act as a barometer of overall metabolic health according to Neil
j. Stone, MD, professor at the Fienberg School of Medicine at Northwestern University.
If you have numbers between 100 to 199 you need to think seriously about risk
factors and the very real need to eat less, eat more healthy and get active regularly.
Triglycerides are different from other high cholesterol indicators, where lifestyle
can help but might not be enough of a solution.
Your doctor can test your triglycerides very easily. You'll supply a blood sample
after a 12 hour fast. This is a good initial screen according to the study authors.
A number between 100 to 150 is ideal, anything higher represents the elevated
triglyceride levels that are so common in the U.S. - almost 31% of us have levels
over 150 milligrams per deciliter. Higher among Mexican Americans at 36%, followed
by whites at 33% and African Americans at the lowest, just 16%, levels.
Just as diabetes and obesity are happening earlier, the researchers find it troublesome
that triglycerides are also on the rise in young adults between 20 and 49 years
old. Something to think about.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=143349
American Heart Association info on triglycerides:
http://www.americanheart.org/presenter.jhtml?identifier=4778
News release, American Heart Association:
http://www.newsroom.heart.org/index.php?s=43&item=1315
Miller, M. Circulation: Journal of the American Heart Association, publish ahead of print April 2011:
http://circ.ahajournals.org/rapidaccess.shtml
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