I used to think that eating healthy was ordering a fish sandwich at McDonald's.
-- John Mellencamp
I was diagnosed with diabetes in 2007 and at the time I also found out that my cholesterol and triglycerides were through the roof. It was a bit shocking that my doctor had never seen triglycerides that high.
I guess I can be an overachiever at something.
I was given prescription medication and told to take 3,000 milligrams of omega-3 daily. Through hard work and a change in diet, the levels went down and have stayed pretty steady.
I'll admit I was confused about what triglycerides are and how they differ from cholesterol. The common denominator is that they are both in the bloodstream.
I did some research and found a few good informational sites, but the website of The Mayo Clinic (mayoclinic.org) was very clear and succinct. It says that triglycerides and cholesterol are types of fat (lipid) that circulate in the blood with the help of proteins called lipoproteins.
When we eat, our body converts calories we don't need right away into triglycerides. They are then stored in our lovely fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, especially easy calories such as carbohydrates and fats, you could have high triglycerides or hypertriglyceridemia.
Cholesterol, on the other hand, is used to build cells and certain hormones.
If your doctor suspects a problem, a lab can test for triglycerides as part of a cholesterol test. It's called a lipid panel or lipid profile.
High triglycerides can contribute to hardening of the arteries or thickening of the artery walls, which increases the risk of stroke, heart attack and heart disease. Thickened arteries are often a sign of other conditions that increase the risk of heart disease and stroke as well, and can be a sign of poorly controlled Type 2 diabetes, low levels of thyroid hormones, liver or kidney disease or rare genetic conditions that affect how your body converts fat to energy. And believe it or not, they can also be a side effect of taking medications, including beta blockers, birth control pills, diuretics or steroids.
The best ways to lower triglycerides are:
• Lose weight. Losing even 5 to 10 pounds can help.
• Cut back on calories. Remember, extra calories are converted to triglycerides and stored as fat.
• Avoid sugary and refined food. Simple carbohydrates such as sugar and white flour can increase the levels.
• Choose healthier fats. Trade saturated fat found in meats for monounsaturated fat found in plants: olive, peanut and canola oils. Substitute fish that is high in omega-3 fatty acids, such as mackerel and salmon, for red meat.
• Limit how much alcohol you drink. It is high in calories and sugar. Even small amounts can be a problem.
• Exercise regularly. Try 30 minutes a day. Regular exercise can lower triglycerides and boost "good" cholesterol.
If lifestyle changes aren't enough to control the problem, there are several medications that might.
Prescription statins and fibrates, fish oils and niacin are examples. Niacin can be bought over the counter, but it's not recommended unless your doctor tells you to take it. It can interact with other medications and cause significant side effects.
The website triglycerideslevels.org also has information on the condition and a few triglyceride-friendly recipes.
In my next column we'll look into lowering cholesterol, and then it's on to fish oil or omega-3. Some studies suggest that fish oil can help with diabetic neuropathy (nerve damage). Neuropathy can't be reversed, but it can be managed with lower blood glucose levels.
And since omega-3s interact with almost every part of the body's functions, getting some could be beneficial to diabetics in general.
Email me at:
rboggs@arkansasonline.com
ActiveStyle on 06/19/2017