Have you got elevated levels of bad fats in your body? ?High triglycerides? ?Fat you can’t shift?
This study review may shine some light on the problem of?imbalanced, high triglycerides. As we’ve already mentioned elsewhere on this blog (?Triglycerides Meta Study ? Omega-3 DHA Key?) and this article confirms that Vegan Algae Omega-3 DHA / EPA can help reduce triglycerides by up to 50% combined with other strategies such as cutting down on saturated fats, sugar and alcohol.
A scientific article, published in ‘Circulation’ the journal of the American Heart Association -?and citing some 528 sources, provided a distillation of 30 years worth of evidence on the complex relationship among lifestyle factors, triglycerides, and cardiovascular and metabolic health (Circulation 2011 [doi:10.1161/ CIR.0b013e3182160726]).
Dr. Michael Miller, director of the Center for Preventive Cardiology at the University of Maryland, Baltimore, and his team make a number of recommendations on dietary and lifestyle changes for treating hypertriglyceridemia.
The document emphasizes the “increasingly crucial role” of triglycerides in the evaluation and management of cardiovascular disease, and the importance of diet including consumption of sugars common in beverages in contributing to unhealthy triglyceride levels.
Reducing triglycerides by 50% or more are achievable without the use of medication although medication is anyway not a widely accepted strategy for reducing triglycerides except among people with extremely high values of greater than 500 mg/dL. “The subject of medication and triglycerides is still lacking crucial clinical trial evidence,” Dr. Miller and colleagues wrote in their analysis, noting that certain medications, including hormonal treatments, can also contribute to elevated triglycerides.
The new dietary recommendations include restricting added dietary sugar to 5%-10% percent of calories consumed. In support of this, the authors cited a study of 6,113 U.S. adults showing that the lowest triglyceride levels were observed when added sugar represented less than 10% of total energy, and that higher triglyceride levels corresponded with added sugar accounting for a greater proportion of energy intake (JAMA 2010;303:1490-7).
The authors singled out fructose, a type of dietary sugar increasingly common in processed foods and soft drinks, as particularly problematic. Fructose in excess of 100 g/day, and possibly in excess of 50 g/day, has been associated with raised triglyceride levels. A typical can of cola or lemon-lime soda contains more than 20 grams of fructose, the authors noted.
Dr. Miller and his colleagues advocated weight loss of 5%-10% of body weight, which is associated with a 20% reduction in triglycerides, and regular aerobic exercise, to reduce triglyceride levels closer to optimal.
They also promoted increasing dietary fiber, keeping saturated fat below 7% of calories, eliminating trans fat from the diet, and increasing Omega-3 polyunsaturated fatty acid consumption in the form of marine fish, though the authors said more research was needed to determine whether supplementing with fish-oil capsules provided equivalent benefits. Complete abstinence from alcohol was also recommended for people with very high triglycerides.
“Overall, optimization of nutrition-related practices can result in a marked triglyceride-lowering effect that ranges between 20% and 50%”, they concluded.
London Nutrition Expert Yvonne Bishop-Weston says “Sugar and alcohol are like supercharged high octane fertiliser for triglycerides and all the associated problems. The research suggests within 3 months Omega-3 DHA supplementation can make a difference but other dietary changes and an increase in exercise are needed to take control of the problem”
Buy V Pure Vegetarian / Vegan Omega-3 DHA EPA ?10 per month for 400mg dose