Foods that Raise Triglyceride Levels and Management of your Eating Habits and Lifestyle to Control Triglyceride Levels

Triglyceride is the commonest form of fat storage in the human body. Triglyceride is formed in our body whenever we overeat any form of food or drink excess of any juice, alcohol, soup, etc., The extra calories that come into the body will raise the blood glucose levels and this extra glucose will be converted by insulin into fat (triglyceride) and sent to the fat cells where it will be stored. When this storage mechanism breaks down the triglyceride remains in the blood showing high triglyceride levels in your blood test (lipid profile) report.

Factors contributing to raised triglycerides are as follows

Family history - those who have ancestors who have died of heart disease or have had a heart attack or even just have high blood lipid levels should regularly check their blood lipid profile. You may be thin and active but suddenly show high triglycerides.

Severe stress -at work, long working hours, family problems, financial problems, etc. can shoot up the triglycerides without any warning.

Obesity -Those who are overweight are definitely more prone to high triglyceride levels and also those already suffering from high B.P or diabetes or gout must regularly check their blood lipid levels.

Lifestyle - Those who have had a very active childhood and youth, been into heavy sports and games and suddenly become very sedentary because of heavy and tight work schedules will see triglycerides rising.

Smoking - those smoking regularly may find the lipid picture drastically changing for the worse.

Diet -last but not the least your diet and eating habits have a profound effect and can be the one biggest contributing factor to changing or raising your triglycerides. All forms of overeating and overdrinking of any food or lipid can lead to a raise in triglyceride levels.

Everything we consume, fats, carbohydrates (sugars, starches) proteins and alcohol are all digested to form glucose. 1teaspoon sugar or starch gives us 20 cals of glucose and 1 tsp fat gives 45 cals of glucose. 1 large drink, 1 glass beer,1 glass wine gives us approximately 7 tsp sugar or 140-150 cals of glucose.

All excess glucose, no matter what its origin is converted to triglycerides. If large excesses keep coming and the removal system breaks down the triglycerides rise in the blood and can block the blood vessels and a heart problem is then just around the corner.

The simple rule is moderation. You have to stop binging on food or drinks of any kind. "Fatty foods, oh no! I don't indulge in fatty food, only I love my rice, I have to eat at least 2-3 cups of rice at lunch daily". "I never over eat anything but I need my 3-4 large drinks or half bottle wine every time I drink". "You see, my doc said I could have 2 larges, 3 times a week. But I drink only once a week, so I do 6 larges when I do". That's high triglycerides!!!

Even excess sweets or excess fruits can raise triglycerides. The only two things that you can binge on are salads and water! The more salad you eat the lower will be your triglycerides as fiber in salad helps to break the fat.(The salad should not have any oil or fat based dressing)

So here are some specific rules to lower your triglyceride level.

1) For at least 3 months you have to cut out all fatty foods i.e. Cream, butter, ghee, mayonnaise. All fried snacks, pickles, papads, nuts. Red meat, organ meat, gravies of nonveg. Cookies, cakes, pastries,chocolate, ice cream, Indian sweets, etc.

2) Use only commercially skimmed milk- Nandini - Good Life Slim, Nestle slim, Amul Slim, Nandini Skimmed milk powder, etc.

3) Day to day regular food has to be eaten in measured, moderate quantities, this includes fruits. (Avoid dried fruits, banana, mango, chikoo, jackfruit, grapes and all juices as they are higher in calories) The fruits we would advise are apple, pear, pomegranate, guava, orange, musambi.

4) Rice or rice items to be eaten once in a day. Preferably only at lunch. Otherwise use whole wheat bread, cereal, ragi, jowar or bajra and phulka (dry chapatti) Avoid rice at night strictly.

5) Eat raw salads- tomato, cucumber, radish, cabbage, capsicum, lettuce, etc., daily, at both lunch and dinner.

6) Alcohol- 2 small drinks or 1 glass beer or 1 glass wine, twice a week is permitted.

Finally drink 2.5-3 ltr water daily and a 30-45 minutes’ walk, all 7 days is a must. The best effects are seen from walking 30 minutes in the morning and again 30 minutes in the evening for those who seriously need to lower their triglyceride levels.