Reducing Triglycerides and Cholesterol

FOLLOW UP WITH: Cholesterol and Triglyceride Reducing Foods

Understanding Triglycerides in the correct amount   The body needs a supply of two types of  lipids/fats that circulate in our blood stream: triglycerides and cholesterol. Triglycerides are made in the liver and stored in fat cells, playing a key role in energy for muscle function. While this article in brief, takes a closer look at triglycerides it is equally important to keep its partner in mind, cholesterol, which is key for muscle cell membrane and making of hormone’s.  The liver builds triglycerides by using a glucose (sugar) with three fatty acids attached to it, however they can be made without food consumption as well.  After triglycerides are built, they can be stored in the liver, or sent to and stored within muscles.

     Three functions, of triglycerides are:
  1. Energy for all parts of the body.
  2. Insulation to help keep the body in homeostasis (balance of temperature).
  3. Provide adequate nutrition when we are sick, delivering fat vitamins (K, A, D, E).

How it works:  The liver creates triglycerides as stored energy. When energy levels become low, the hormone glucagon orders the fatty acids to be broken off of the sugar base. The sugar and fatty acids can both then enter energy production cycles

Cause and Effect:  The calorie is a measurement of heat energy. Carbohydrates and proteins contain only 4 calories per gram. Fats contain 9 calories per gram, thus providing the body with more than twice the amount of energy as sugars and proteins.  Triglycerides are the most concentrated form of energy found within the body, producing more than twice the amount of energy per gram than other forms of energy (protein and carbohydrates), which is why the body can store large amounts of triglycerides.

Clearing up the confusion:  Keep in mind that triglycerides are stored in fat cells and some muscle cells. While your body prefers to use fat as the main energy source, it should represent less than 30 percent of your diet. High-fat diets leave you at risk of obesity.  Your blood value must be <150 (less than 150).  More than 150 puts an individual at risk.

Fish, fruits, vegetables promote HDL Cholesterol to reduce LDL Cholesterol

An excess of triglycerides causes fat buildup in the liver and around the muscles, causing an increase in body fat percentage. Triglycerides are the most common type of fat found in your body and blood plasma. The body absorbs and uses all the energy consumed from food eaten throughout the day, getting rid of anything it cannot use turning it into triglycerides, storing them in your fat deposits.  As a body takes in more food than it can store, the unused food is stored as triglycerides in lipid cells, the more that this happens, the bigger the risk for the build up in the system, placing the individual at risk for diabetes, strokes and heat attacks.

Foods to eliminate in dietary intake in order to reduce triglyceride levels are:  Alcohol, Dairy, Pork, White Breads, Reduce Red Meat to 3 ounces twice a week.  

Read More: Remove Alcohol For Quick Weight Loss 

Food Pyramid for improved Health

Include these foods for improved Triglycerides Cholesterol and Triglyceride Reducing Foods and learn more about how to balance your meals by following Dietary Serving Guidelines . Increase Fish: Salmon, Anchovies, Sardines, Herring, Mackerel intake 4 times a week to improve quality of Omega 3 (healthy fat) and protein. By introducing fish into your lifestyle, the body responds to a fat that is easier to break down with protein that the organs need in order to have improved function. For fiber include 4 servings of Fruit and 5-7 servings of vegetables a day. Quality of vitamins and minerals is critical to a reduction of unwanted food that would otherwise by stored as triglycerides in fat (lipid) cells.  By doing so you can keep your HDL Cholesterol >70, the LDL Cholesterol <120 and Triglycerides <150.

Recipes to include in your diet

Tuna Steak

Roasted Pepper and Carrot Soup

Lemon Infused Chicken or Fish

Written by:  Kim Crocker Scardicchio

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