There are ingredient in your food that could increase your triglyceride without you knowing…
Just like double-crossing spies in movies, there are foods on your plate that wreck your plans to reduce triglycerides.
Yes, there are spies on your plate.
Do you know which foods contain them?
If you’ve purchased OmegaVia, you know that we send you a detailed Dosage Instruction sheet. This sheet contains not just how many fish oil pills to take, but other dietary tips and suggestions as well.
Three techniques for reducing triglycerides:
- Diet & Nutrition
- Pharmaceutical Grade Fish Oil
All three of these techniques work. Combining all three techniques will produce incredible results.
Fish Oil & Triglycerides
The fish oil part is easy – you need at least 3000 mg of Omega-3 per day. 4000 mg is better. So 3 to 4 pharmaceutical grade fish oil pills like OmegaVia (or about a dozen pills for regular fish oil) will do the trick.
Just remember that 3000 mg of regular fish oil may only have about 1000 mg of Omega-3. Don’t fall for that trap.
Exercise & Triglycerides
Exercise…well, some people love it. Most people hate it and no one has the time.
So I have nothing new to add about that.
Diet & Triglycerides
I normally write about fish oil on this blog. But this time, let’s talk about diet.
Most people know that triglycerides and cholesterol are fats. So does that mean giving up greasy, fatty foods? Not exactly!
I’m not saying it’s OK to eat like you’re at the State Fair every day.
What I’m saying is: your triglycerides are mostly coming from sweet beverages and starchy foods.
That’s right, it’s sugar that you need to watch out for.
When you drink a can of Coke or glass of fruit juice, here is what happens:
- Burn it. You burn some of the sugar puttering around the house. If you’re Lance Armstrong or run marathons, most of it gets burned. We’ll assume that you don’t run marathons, so points 2 and 3 apply to you.
- Store it for later use. Some of that sugar gets broken down into glucose and stored in your liver and muscles as glycogen. This is for later use. Humans have very limited capacity store sugars and carbohydrates in our bodies. But we can store fat all day long – especially around out waist.
- Make triglycerides. Because you can’t store a lot of sugars in your body, most of the sugar gets converted to triglycerides in a process called de novo lipogenesis. That fancy word literally means ‘new fat creation.’
You drink a glass of orange juice in the morning because you think it’s good for you but – BINGO! – your triglycerides just shot up!
Fruit juices may have some Vitamin C, but mostly, they have sugar. Tons of sugar!
Your body does not know the difference between a can of Coke or a glass of orange juice. Your taste buds might! But your body does not.
Read the LA Times article about it here.
Eating meat or eggs does not spike your triglycerides like this.
Neither do salmon, olive oil, butter or broccoli.
What happens after Triglycerides are generated
Once the triglycerides are generated, they enter the blood stream as VLDL particles. This then interacts with LDL and HDL – you know, the alphabet soup of good and bad cholesterol – and it makes your HDL (good cholesterol) smaller and less protective over time.
‘All because I drink OJ with my breakfast?’ Yup, if you drink it every day, certainly.
Don’t let me pick on just OJ.
All of the following foods derail and sabotage your triglyceride reduction:
- fruit juice
- bread (all kinds)
- and (gasp!) yes, even ‘healthy whole grains.’
- high fructose corn syrup
- maple syrup
- and honey
They all trigger the powerful de novo lipogenesis process.
Wheat (bread, flour etc.) is really powerful at jacking up your triglycerides.
End result? Your triglycerides go through the roof and your doctor puts you on Lovaza.
Read Part II here.
|DISCLAIMER: The contents of this blog do not constitute medical advice. This is merely an open discussion of the science behind health and nutrition. Please consult your physician for medical advice.|
About the Author: Vin Kutty is OmegaVia’s Scientific Advisor and Chief Blogger. He is a nutritionist, author, and Omega-3 expert with over 20 years of experience. Email him.