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Triglyceride
is the commonest form of fat present in foodstuffs as
well as in stored fat in our body. Triglyceride is formed
in our body when glucose which comes into the blood
is extra, and insulin converts it to triglyceride and
sends it to the fat cells where it is stored. When this
storage mechanism breaks down the triglyceride remains
in the blood.
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 heavily 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.
Everything
we consume, fats, carbohydrates (sugars, starches) proteins
and alcohol are all digested to form glucose. 1tsp 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
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 round 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 atleast
2-3 cups 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.
So here are some
specific rules to lower your 305-triglyceride level.
1 For atleast 3
months you have to cut out all fatty foods i.e. cream,
butter, ghee, cheese, paneer, mayonnaise, all fried
snacks, pickles, papads, nuts, soya, red meat, organ
meat, cookies, pastries, sweets, chocolate, icecream
etc. (Use only commercially skimmed milk- Nestle slim,
Sagar, Good life slim)
2 Day to day regular
food has to be eaten in measured, moderate quantities,
this includes fruits. (Avoid dried fruits, banana, mango,
chikoo, jackfruit and grapes)
3 Rice or rice items
to be eaten once in a day. Otherwise use whole wheat
bread, cereal, ragi, jowar or bajra and phulka (dry
chapatti) Avoid rice at night strictly.
4. Eat raw salad-
tomato, cucumber, radish, cabbage, capsicum, carrot
and lettuce etc., daily, at both lunch and dinner.
5 Alcohol- 2 small
drinks or1 glass beer or 1 glass wine, twice a week.
Finally drink 2-3
ltr water daily and a 30-45 minutes walk, all 7 days
is a must. The best effects are seen from 30 minutes
morning and 30 minutes evening walks.
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