Triglyceride levels have only in recent years become a marker of the level of fat in your bloodstream. Triglycerides can be taken in from animal as well as plant products and controlling their level is bit more complicated than the HDL and LDL markers of cholesterol. Triglycerides are the most common form of fat found in the body, and they are a necessary component of the diet.
What is a Triglyceride?
Triglyceride are the most common form of fats found in the body. Triglycerides are the tricky fats that are not only derived from fat, but also from excess carbohydrate consumption. When carbohydrates are consumed in excess of what the body immediately needs, they are converted to triglycerides are stored as fat. Hormones later release the triglycerides when they are needed. Healthy triglyceride levels are at or below 150 mg/dl. Any amount over this level indicates a reduction in fat and carbohydrate intake is needed.
Raw Vegetables
Although excess intake of carbohydrates should be monitored, you can never go wrong in eating raw vegetables (which are carbohydrates). Raw vegetables take more energy to digest than their caloric value gives energy. Therefore, every time you put a raw carrot in your mouth, it will burn off more calories being digested than the carrot is worth. This results in a negative calorie intake, which can help everyone keep weight off. Cut up fresh raw vegetables in your refrigerator and keep them on hand to make quick salads. Shred carrots, chop onions, have raw peas, mandarin oranges and radishes ready to be thrown on top of a bed of greens. You not only will eat healthier and burn off carbs as you are eating them, your digestive system will thank you for the roughage.
Fruits
Fruits to eat in moderation when concerned about triglyceride levels, include the entire citrus family as the sugar content due to their high sugar content as is the case with grapes; bananas (a starchy fruit), and apples. Eat at least two fruits a day, no more is needed. The serving should be the size of a tennis ball. Again, eat raw fruits, not canned with heavy syrups, even if you rinse the syrup off. The live enzymes in the raw fruit are best for digestion.
Protein
Protein in the form of animal products should be eaten in moderation. The serving size should be about the size of a deck of cards, no more than twice daily, unless an individual is very active. Lean meats, chicken without the skin and turkey are best for keeping triglyceride levels down. The best sources of protein to regulate triglyceride levels are fish and plant products such as beans. The omega-3 oils found in fish actually help burn off triglycerides.
Grains
Grains in their whole grain form also help burn off triglycerides. Look for labels that state "whole grain" not "enriched." Rice and other products such as barley, millet, and quinoa are examples of whole grains. Whole grains have a higher fiber content than processed grains. The more fiber in your diet the better for your digestion, as the fiber absorbs fat and flushes out the intestinal tract. Try starting the day out with a serving of whole grain, a small protein and a fruit.
Considerations
A little known fact when reading nutrition labels is that the labels are permitted by FDA regulations to be inaccurate as much as 30 percent. If a label states "less than one gram of fat," it could conceivably have as much as 3 grams of fat.
Another fact is that when reading the total amount of fat, check the addition of the saturated amount, the unsaturated amount and the trans fat amount. If the numbers do not equal the total amount of fat, the remainder is trans fat.
Although more difficult to reduce than cholesterol levels, triglyceride levels respond well to the intake of Omega-3s which are found in fish and polyunsaturated and monounsaturated fats such as olive and canola oils.
Add at least 30 minutes of fat burning activity to your daily activity.
Learn to read nutrition labels. Although initially this takes more time in the grocery store, you will quickly know which foods you may also purchase which are healthy choices and which are not. Soon you will understand without reading new products' labels which ones are not worth even pulling off the shelf to evaluate.
