Very High Triglycerides “Do Not Eat” List
What is triglyceride?
Triglyceride is another kind of lipid. It is not as strong a coronary risk factor as cholesterol. Less than 200 mg/dL of triglyceride is desirable; 200 to 400 mg/dL is borderline high; 400 to 1,000 mg/dL is high; and above 1,000 mg/dL is very high. You can reduce abnormally elevated triglyceride levels by losing body weight, by eating a low-saturated-fat, low-cholesterol diet, by regular exercise, and by avoiding smoking and excessive consumption of alcohol.
What are saturated and unsaturated fats?
Saturated fats are usually solid or semisolid at room temperature. They are found mostly in foods from animal origin and in some dairy products. They are also found in tropical oils, such as coconut oil and palm oil. Foods from animals containing lots of saturated fats include various meats from four-legged animals (such as beef, veal, pork, and lamb), poultry fat, butter, whole milk, cheese, cream, bakery products, and ice cream.
These foods contain lots of cholesterol. On the other hand, unsaturated fats tend to be liquid at room temperature, and they mostly come from plants. These fats are usually found in common cooking oils. Whenever possible, you should substitute unsaturated fats for saturated fats to reduce cholesterol levels. You can do that best by selecting foods containing less saturated fats. Egg yolks and organ meats (e.g., liver and kidney) are particularly high in cholesterol. Sausage and bacon also contain lots of cholesterol.
Whole milk has more saturated fats and cholesterol than does low-fat or skim milk. Skim (nonfat) milk and low-fat (1%) milk have the same nutrients as 2% or whole milk but far fewer saturated fats and much less cholesterol. Butter, cream, and ice cream have even more saturated fats than does whole milk. In addition, many cheeses also contain lots of saturated fats (as much as ice cream). Thus, a healthy diet involves using skim milk or low-fat milk and eating less butter, cream, ice cream, and cheese. Low-fat cheeses, low-fat ice cream, sherbet, cottage cheese, and various butter substitutes are better choices than regular cheeses, butter, and ice cream.
One egg yolk contains approximately 213 mg of cholesterol, but egg whites contain no cholesterol. Since egg whites are good protein sources, you can use two egg whites for each egg yolk in many cooking recipes. The American Heart Association recommends eating no more than three or four egg yolks per week, including those used in cooking.
Basically, you should consume a minimum of cholesterol-rich foods. If you want to eat healthy foods, you should consume more fish, skinless chicken or turkey, egg white (instead of egg yolk), low fat or skim milk, and fruits and vegetables. Of course, proper physical exercise is also very important.
Is eating more fish a healthy way to reduce coronary risk factors? What are omega-3 fatty acids?
Patient comment:
Eating a lot of fish in place of red meat is a healthy way of reducing the risk of a heart attack. If you like raw fish, it is an excellent idea to eat sashimi or sushi at Japanese restaurants as much as possible for protein intake. Also, salmon and mackerel are good for you because these fishes contain large amounts of omega-3 fatty acids. On the other hand, shellfish like crab, shrimp, or oysters are not healthy foods for your heart.
Fish contains cholesterol, but it is very low in saturated fatty acids. Fish may be fatty or lean, but it is much better than meat from four-legged animals for reducing coronary risk factors. Fatty fish is usually found in the deeper parts of the sea and contains large amounts of omega-3 fatty acids. Omega-3 fatty acids are found to be protective against coronary artery disease, including heart attack.
Oily fish, such as salmon and mackerel, contain large amounts of omega-3 fatty acids. One study found that women who ate fish five times a week had a risk of deadly heart attack 45% lower than that in women who ate fish less than once a month. Another study reported that men with the highest levels of omega-3 fatty-acids had a risk of sudden cardiac death 81% lower than those with the lower levels.
Various shellfish, such as crab, oyster, lobster, shrimp, and crayfish, have more cholesterol than most other types of fish, but their total fat and saturated fatty acids are lower than those in most poultry and meat from four-legged animals. For a cholesterol-lowering diet, fish is better than lean red meat.
Term:
Omega–3 fatty acids – substances that are protective against coronary artery diseases, including heart attack.
What are the effects of obesity?
Patient comments:
If you think you are overweight, you should try hard to reduce your body weight because many overweight people have other risk factors, such as high blood pressure, abnormal blood cholesterol, diabetes, etc. But do it the right way, through controlling your diet and exercising-don’t fall for the diet pills and other “lose weight fast!” schemes you see on TV. Get your doctor or a nutritionist involved in your weight loss. When you reduce your body weight by eating healthy foods and exercising properly, other coronary risk factors can be markedly improved or even eliminated.
By definition, obesity means 30% extra weight, and about 60% of American people are obese. Obesity is one of the major coronary risk factors. Many obese people have high BP (hypertension), elevated blood cholesterol levels, and diabetes, and they have sedentary lifestyles. Obesity also causes high triglyceride levels and low HDL cholesterol. Abdominal obesity (fat in the abdominal area, called central-torso obesity or the “beer belly”) is a particularly strong coronary risk factor. Obese people with waist lines more than 36 inches and high triglyceride levels are at high risk for developing coronary artery disease within 5 years. In addition, obesity in children is a greater risk for future coronary artery disease than a family history of coronary artery disease alone.
