High Triglyceride Levels and How to Control Them Naturally

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Lowering the Triglycerides levels in your body is one of the most important steps that you must take to stay away from the risk of heart attack and other heart disease. High level of triglycerides in the blood can lead to atherosclerosis or hardening of the arteries. Thus there is a need to cut down on your triglycerides to avoid further complications.

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How is High Triglyceride Levels and How to Control Them Naturally

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What are Triglycerides?

Triglycerides, along with cholesterol, are the lipids or fatty acids deposited in the body.

The carbohydrates that our body gets from the food we eat are transformed into glucose to be used by the cells in doing their task. Once the cells are supplied with the needed energy, the excess energy or glucose is then sent back to the liver to be converted to glycogen. These are then stored in the muscles. Excess glycogen in turn is then sent back to the liver where it is converted into triglycerides. These are stored as fat in various parts of the body.

Nonetheless, some of this fat is not stored as triglycerides as they remain in the blood stream. And this is when the problem arises. Excess amounts of Triglycerides can get clogged in the arteries since it is not dissolved in blood. This can thicken the blood, increasing the risk of clotting and blocking leading to heart attacks and stroke. For this reason, there is a need to lower triglyceride levels in your blood stream.

How to keep triglyceride levels down?

Focus is usually given to cholesterol level as it is commonly referred to by doctors and health experts. Cholesterol and triglyceride often goes hand in hand. The levels of Triglyceride, along with High Density Lipoprotein or good cholesterol and Low Density Lipoprotein or bad cholesterol are included in the computation of over-a cholesterol level of the body. High levels of triglycerides usually mean high cholesterol level. In this way, the risk of heart diseases is high as well, and can still rise to high risks. Thus there is a need to cut down not only on triglycerides but on bad fat as well.

Triglyceride and bad fat levels are directly affected by the fatty foods that we eat along with food that can increase the amount of glucose in the body. First thing that you can do is to cut down on carbohydrates. As you can observe, most diets call for low-carb foods since it can hasten the conversion of glucose to fats. That is why; most doctors and health experts recommend low carbohydrate diet to lower cholesterol and triglycerides levels. In the same way, too much sugar should also be avoided since it is converted to glucose as well, and later on to triglycerides.

Are there foods that can help to lower triglycerides level?

Foods that are rich in Omega 3 fatty acids along with Vitamin C-rich food, taken with low carbohydrate diet can greatly reduce triglycerides and cholesterol levels.  Flaxseeds, walnuts, salmon, tuna, soybeans, shrimp, tofu and squash are rich in Omega three.

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How to Lower High Triglyceride Levels

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As many of us grow older it seems like there is always a new group of boogey men to protect against. One of the latest, particularly relevant to heart and general health are triglycerides and figuring out ways to lower high triglyceride levels may just be the missing link that keeps your heart ticking for a just a little bit longer.

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How is How to Lower High Triglyceride Levels

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Triglycerides are not cholesterol but instead both fall into the category of blood lipids. A healthy level of triglycerides is around 150 milligrams per deciliter of blood, anything over 200 mg/dl is considered high, and a reading over 500 mg/dl is considered to be very high. If you fall into the high or very high category this article on how to lower high triglyceride levels is for you.

How to lower high triglyceride levels

*Don't eat so much: Ninety five percent of fatty tissue is made up of triglycerides. When you take in more calories than you burn the excess is converted by the body into fat and stored in places most often seen only during swimsuit season. But what is being seem on the outside of the body is just the tip of the ice berg when you consistently eat too much food. Inside your body is struggling to metabolize, store, and function around all that excess fat putting a you at risk of obesity, high blood pressure, high blood sugar, high cholesterol, and artery and heart disease.

*Lose those excess pounds: If you are just now getting around to reading this article about how to lower high triglycerides and are already a overweight now is the time to turn that train headed non stop to obesity land around.

*Watch your calories: Excess calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.

*Say no to trans fats: Trans fats one of the most problematic types of fats and are found in some of the most irresistible foods. They are used to improve the shelf life of such delectable delights as cookies, crackers, and snacks. They increase triglycerides, increase bad cholesterol, promote clogged arteries, and increase the risk of heart disease. So read food labels carefully and try to stay away from these dangerous fats.

*Dust off your exercise shoes: Only 30 minutes of exercise a day will reduce triglycerides, increase good cholesterol, and decrease bad cholesterol.

*Avoid alcoholic beverages: Even small amounts of alcohol can increase triglyceride levels.

*Choose your fats wisely: Trade cholesterol and triglyceride increasing saturated and trans fat for more friendly monounsaturated fat found in olive, avocados, nuts, and canola oil. Substitute fish high in omega 3 fats for red meat a couple of times a week.

*Implement a natural cholesterol and triglyceride buster if needed: Sometimes willpower alone is not enough to lower high triglyceride levels. In these instances calling in the Calvary in the form of a natural cholesterol and triglyceride reduction supplement could help you achieve the results you are striving for.

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Heart Healthy Eating - 5 Foods That Will Lower Cholesterol, Triglyceride and Blood Pressure Levels

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It's no secret that eating fewer fast food burgers and giant frappuccinos will improve heart health, but did you know that eating more heart healthy foods is just as important? Many of the foods you already enjoy will help reduce cholesterol, blood pressure, and triglyceride levels, leaving your heart healthy and your mouth happy! So bypass fatty, salt-laden processed foods and replace them with:

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How is Heart Healthy Eating - 5 Foods That Will Lower Cholesterol, Triglyceride and Blood Pressure Levels

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Avocado: Eat creamy, delicious avocados to lower LDL (or bad cholesterol) and regulate blood pressure. Rich in monounsaturated fats, minerals, plant sterols and soluble fiber, avocados pack a powerful heart healthy punch by "ushering" cholesterol right out of the body.

However, avocados are high in calories so limit your intake to about 1/4 avocado per day. Add sliced avocado to turkey or egg salad sandwiches, or mash avocado and use instead of mayonnaise. Top a salad or low-fat tacos with avocado chunks, or make a refreshing smoothie with avocado, yogurt and soymilk. When purchasing avocados, choose those that are soft to the touch, but not mushy. Harder avocados will continue to ripen if left at room temperature.

Kiwi: Kiwi is the unsung hero of heart health. Although there are several options available to help lower cholesterol levels, triglyceride levels are notoriously difficult to reduce. Triglycerides in the blood cause platelets to stick together, promoting clots. Clots are often the cause of strokes and/or heart attacks. Eating kiwi on a regular basis can reduce both triglyceride levels and reduce the stickiness of the remaining triglycerides. Kiwi's high potassium content also helps regulate blood pressure.

Use kiwi in any recipe calling for fresh pineapple. Add versatile kiwi to salads, smoothies, baked with chicken or pork, sliced and added to a glass of iced tea, or pureed and used as a marinade. A ripe kiwi will have a little give to it when gently squeezed. Harder kiwi will ripen after a few days at room temperature.

Leafy Greens: Eat spinach, kale, Swiss chard, cress, mache, purslane or other leafy greens for a healthy heart. Excellent sources of calcium and antioxidants, greens help prevent arterial plaque build-up by reducing inflammation. Their high mineral content also helps reduce blood pressure levels. Leafy greens are also a great source of plant based omega 3 fatty acids.

Greens can be a delicious part of your meal even if you would never touch Popeye's can of spinach! Add fresh, dark leafy greens to sandwiches, on tacos, or topping your next pizza. Add greens to a quick frittata, or toss a handful of spinach into a pot of soup. Sliced kale, chard, or cress make great additions to stir-fries, pasta dishes and casseroles.

Tea: Tea is full of antioxidants that help protect arteries from damage and reduce blood pressure levels. Drinking just two cups of tea each day can lower your risk of heart attack and stroke by 40%, and may reduce recovery time for those who have had heart attacks. Tea will help you lose weight and its natural fluoride strengthens teeth.

Drink black, white, oolong or green tea, but it must be brewed tea not the powdered, instant kind. Chose a cup of black tea for a late afternoon pick me up, have a mid-morning cup of green tea to boost your immune system, and choose unsweetened iced tea instead of soda. Herbal tea, while a delicious drink, does not provide the same healthy heart benefits.

Citrus Fruits: Oranges and their citrus cousins; grapefruit, lemons, limes and tangerines, are full of heart healthy soluble fiber, vitamin C, folic acid, minerals and antioxidants that lower cholesterol levels. Eating just one orange a day can reduce the risk of stroke by 25%. Citrus fruits also lower triglyceride levels, blood pressure levels, and LDL (bad cholesterol) levels. In addition, citrus fruits reduce arterial plaque while increasing HDL (good cholesterol) levels!

Orange and tangerines in particular are versatile additions to the kitchen and can be used interchangeably. Add orange segments to fruit or green salads, to chicken or pork while baking, or grind them up and mix with cranberries and a little sugar for a simple relish. Substitute orange juice for milk when making pancakes or muffins, or add to stews and bean dishes for a Caribbean flavor. Lemon and limes are most often used as juice to flavor both sweet and savory dishes. Grapefruit and grapefruit juice can be used most anywhere orange juice can, but there is a caveat. Grapefruit interferes with some statin medications, so check with your doctor before adding grapefruit to your diet.

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Maintain Normal Triglyceride Levels for A Healthier Life

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Triglycerides, which causes a risk to the heart, can be lowered by various changes in one's lifestyle. The body stores fat from the food that is eaten in the form of triglycerides, if one eats more than required. High triglycerides along with low HDL can elevate the occurrence of coronary heart diseases. These may also reveal sensitivity to carbohydrates and alcohol, or may indicate diabetes. A normal level is less than 200mg/dl.

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How is Maintain Normal Triglyceride Levels for A Healthier Life

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Some popular ways of reducing the high levels are mentioned below.

Sugar intake raises the levels in a number of people. Reduction in glucose can be helpful. Alcohol is a sure-shot contributor to high triglycerides. All kinds of hard drinks have a similar effect. For some people, small amounts can also trigger a higher production of these lipids. Intake of food items made from semolina or white flour can have an effect on some individuals. Any food that is made from these products is unhealthy. Moderate consumption is always advisable. Bread made from whole wheat, brown rice, and other grains like quinoa, millet, barley and oats are good for the heart. Foods containing Omega-3 are recommended by the AHA. Triglycerides diet including ground flaxseeds, soy products, dark green leafy vegetables, legumes, walnuts, should be consumed daily. Ideal weight, if maintained is an indicator of good health. Weight loss can impact the triglycerides in a positive way. A good nutritionist can help you determine the ideal weight. They may also suggest the best dietary foods that help in maintaining good health. The nutritionist can throw some light on what are triglycerides and how their increase in the body can be eliminated.

Some alterations in one's routine can help them better their health. A plan to adopt low saturated foods can take an individual a long way. Remember, fried foods are enemies of the heart. By eating some of the foodstuff listed below, one may be able to lead a healthier life.

When a person eats out, s/he should give specific instructions to the chef to avoid high risk ingredients. Olive oil, walnut oil, rice bran, flaxseed oil are good options. Avoid skins, sauces and dressings, alternatively, these can be made from low fat ingredients. Trans fat should be kept away at all times. Snacks and fat meats should be evaded. Food rich in high fibers help control the LDL and triglycerides. Beans, pumpkin seeds, oat bran, fruits, and vegetables are good triglyceride diet.

Knowing what are triglycerides, and what foods contain them, a person can try and avoid them as much as possible for a healthier lifestyle. Triglycerides form a layer of fat under a person's skin, so they also make one look fat. High triglycerides are not advisable, so stay healthy without increasing their levels in your blood.

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Diets to Lower Triglyceride and Total Cholesterol Levels

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When people undergo a blood test, the LDL, HDL, triglyceride level and total cholesterol are four check points that a medic will review carefully before sharing the results to the patient.

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How is Diets to Lower Triglyceride and Total Cholesterol Levels

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If any one of the LDL, HDL, triglyceride level and total cholesterol levels are way above the normal range, the doctor will promptly make the timely necessary recommendations. The most commonplace advice given is usually to make changes in the existing diet. It is because by changing what food is being eaten, its proven that the results can improve dramatically.

People are well cognizant what LDL and HDL is and that is basically the bad and good cholesterol inside the bloodstream. There isn't so much said about triglyceride which is frequently referred to just as a kind of fat.

So exactly what happens if an excessive amount of triglyceride is inside the body? Every time a patient has too much of triglyceride in the blood, it poses a greater risk to the patient of succumbing to cardio diseases.

What food is being eaten makes this rise or down. Usually the person will be advised NOT to eat for at least fourteen hours prior to the checkup. The standard range should fall between ten and two hundred and fifty mgs./dl, which unfortunately a lot of people exceed.

Studies show that many patients who've got high triglyceride levels also have high total levels of cholesterol. It's a good thing that it is possible to kill two birds with one stone by consulting a dietitian to prepare a simple healthy eating plan.

The basic plan involves consuming food which might be lower in fat. Breakfast for example can be whole grain breads which has a little touch of egg whites. Stop drinking coffee and replace this with unsweetened tea. Those who prefer milk should use non-fat milk or try some fresh juice instead.

Breakfast having been light, you can chicken without skin or the choice of lean cut meats (such as flank, round, rump or sirloin) served by using vegetables as accompaniments.

Drinking bottled water is way healthier than ordering a can of diet soda because this still has certain properties that are not perfect for someone who is working to curtail cholesterol intake.

Those who love to catch a fast bite as a considerate snack can have fruit or vegetables strips. Normally you won't find this in the stores; so getting up a little earlier before going to work or preparing this the night before is an efficient idea - you can use a container to carry it to work!

Dinner also needs to be light given that body will soon rest and won t burn a lot calories when sleeping. Steamed fish will do well or even a little pasta. You can have a glass of merlot with the meal that can help it digest.

The practice of this healthy habit cannot only be done when eating home-cooked meals. This must also be practiced when dining out with friends. Any disruption from the plan is capable of having certain adverse consequences to someone who is working to make some changes in lifestyle.

Living a healthy life devoid of large volumes of triglyceride and cholesterol can be achieved. It only needs a little determination and discipline to make it happen.

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Lowering Triglyceride Levels Quickly

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Your triglyceride levels are high. You have read the about the health risks of high levels and are worried. You need to lower your triglycerides fast. Maybe you have an upcoming health physical or maybe your doctor has told you that if you do not fix your triglycerides immediately, you are going on medication. Maybe you are just scared of the risks. Whatever the reason, here are the steps to lower your levels as fast as possible.

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How is Lowering Triglyceride Levels Quickly

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To understand the steps, you need to know a little about triglycerides and how they are formed. Most fats in your body are actually stored as triglycerides. Triglycerides are also the type of fats that are found in most foods. When excess energy is stored in your body as fat (triglycerides), unfortunately some is left in the bloodstream. Triglycerides are also the type of fats that are found in most foods.

Although none of these steps are dangerous, some of them are a quick fix only. It would be difficult to do them every day for long periods of time. For a long term solution to your high triglycerides, you are going to have to make more permanent lifestyle changes. You can not keep doing the same things and expect a different result.

First, your body stores fat as triglycerides. This means that if you eat more than your body needs, then the extra calories is converted to triglycerides and stored as fat in your body.

Second, when the triglycerides are stored as fat in your body, some amount is left in the bloodstream raising your triglyceride levels.

Third, triglycerides are the same types of fats that are found in most foods. You will either have to reduce your fat consumption or work hard to avoid these type fats.

Here's the Recommendations for Lowering Your Triglycerides Fast

You need to be in calorie deficit to quickly lower your triglyceride levels. Remember, any extra calories are converted to triglycerides and stored as fat. Figure out how many calories you need per day and plan on a 500 calorie per day deficit. The extra benefit will be that you will lose approximately 1 pound of fat per week.

You also need to spread your calories throughout the day. You can't skip breakfast and then binge at lunch. You need to consume the calories when your body needs them. Recommended is 3 smaller meals per day and 3 small snacks per day within your calorie guidelines. Multiple small meals will also help eliminate the hunger pangs.

You Should Be On An Exercise Program

Medical studies have shown that even one 30 minute exercise session has a lasting effect of lowering your triglyceride levels. If you want to lower your triglyceride levels fast, then plan on a minimum of 30 minutes of aerobic exercise for 3 to 4 days per week. This could be 30 minutes on a treadmill, tennis, weightlifting, Zumba or anything that gets your heart rate up.

You Should Increase Your Consumption of Fruit and Vegetables

First, they are low in calories and high in fiber and will help you with your hunger pangs while you stay in a calorie deficit. Second, there are medical studies that show that most vegetables actually lower triglyceride levels when added to your diet.

You Need Omega-3 Fatty Acids

There are many medical studies that show the positive benefits of taking fish oil. This one supplement will lower your triglyceride levels all by itself. When you choose your fish oil, make sure it is cold-pressed so that the active ingredients are not destroyed and that it is checked for contaminants. Cold water fish can be high in mercury and other contaminants. Good fish oil is not cheap. Make sure you do your research. Another way to get omega-3's in your diet is to increase the amount of salmon, tuna and sardines you eat.

You Must Eliminate All Alcoholic Drinks

If you want fast results, you have no choice but to eliminate drinking. Alcohol and triglycerides typically don't mix well. When you get to a position where you are maintaining your levels, most people can go back to drinking moderately. This means 1 drink per day for women and 1 to 2 per day for men. There are actually a couple of drinks that have the potential for lowering triglycerides. However for fast results, you need to skip the drinks for this short period you are trying to quickly lower your levels.

Cut Out the Pork and Beef

Switch to chicken and turkey in lieu of pork and beef. The fat in pork and beef is pure triglycerides. And if you like chicken and turkey skin, skip it for this short time period. I like a good steak as well as the next person, but this step is important for quick results.

Eliminate the Sugar

Cut out the sugar. Whether it is in your cereal in the morning, your coffee, the 8 regular sodas you drink every day, cookies, cakes, ice cream, dessert or anything else loaded with sugar. You must cut out the sugar to quickly lower your triglycerides. Sugar adds no nutrition, makes it difficult to stay in calorie deficit, spikes your insulin and is easily converted to triglycerides.

Cut Out Fast Food

It is too hard to eat healthy at a fast food restaurant. There is too much saturated fat in everything. Just skip the fried foods, burgers, tacos, chicken sandwiches and other problem foods for this short window of time you are trying to quickly lower your triglyceride levels.

Conclusion

This is how you lower your triglycerides fast. Not all of these steps are feasible for the long term, but anyone can do this for a couple of weeks. I guarantee you that if you follow these suggestions for two to three weeks, you will see a noticeable drop in triglyceride levels.

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Triglycerides - What Are Blood Triglycerides and What Can Be Done to Reduce Triglyceride Levels

Triglyceride Levels - Triglycerides - What Are Blood Triglycerides and What Can Be Done to Reduce Triglyceride Levels. The content is good quality and useful content, Which is new is that you simply never knew before that I know is that I actually have discovered. Prior to the unique. It's now near to enter destination Triglycerides - What Are Blood Triglycerides and What Can Be Done to Reduce Triglyceride Levels.

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For years we have been told that if we don't take steps to reduce our high cholesterol that heart and artery disease will likely occur. But now there seems to another blood baddy floating around in our arteries just looking for an excuse to cause trouble. They are known as blood triglycerides, and many now believe they are as dangerous, if not more dangerous than cholesterol.

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How is Triglycerides - What Are Blood Triglycerides and What Can Be Done to Reduce Triglyceride Levels

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Most of us have had a blood test or two to monitor our cholesterol levels. Once the test results arrive our medical profession will don their reading glasses and take a close look at cholesterol and lipoprotein readings (HDL and LDL), while only glancing at the blood triglyceride number to make sure it isn't ridiculously high.

One reason could be the unpredictability and high volatility rates of these blood fats, with another possibility being that many of the most popular cholesterol medications don't have much of an impact on blood triglyceride levels and the ones that do have a side effect risk list a mile long.

Nevertheless, the next time you have a blood cholesterol test done ask your doctor about your blood triglycerides, keeping in mind all the while that for optimal health triglycerides should be maintained under 150 milligrams for each deciliter of blood. Border line would be from 150 to 199; high from 200 to 499; and very high would be 500 or more.

You get some blood triglycerides from food with over 95 percent of all the fats in foods being triglycerides. Your body also manufactures these molecules in the liver which consist of one unit glycerol and three units fatty acids.

They are important for energy and protected as a prize passion by your body, being stored as fat (normally around the waist) if unused.

But just like most blood fats they must travel through your arteries in order to supply the bodies requirements and this fact explains why they are so dangerous.

As the tiny triglyceride molecule races through our arteries with the help of lipoprotein carriers (LDL, VLDL) they may damage the smooth interior lining of the arteries promoting arterial plaque. As plaque build so does the risk of serious health conditions such as atherosclerosis, coronary artery disease, and stroke. Very high levels of blood triglycerides are also linked to inflammation of the pancreas.

What can be done to reduce high triglycerides?

Blood triglycerides are very susceptible to diet. Any plan to reduce triglyceride levels should consist of consuming less than 7 percent of calories from saturated fat; limiting total fat consumption to less than 25 percent of total calories, eating around 30 grams of fiber/soluble fiber foods daily, and consuming moderate amounts of polyunsaturated fats from cold water fatty fish.

What lifestyle choices can elevate blood triglyceride levels?

The big three are smoking, inactivity, and obesity.

Can supplements help?

Most research suggests that supplements can indeed be helpful with omega 3 fish oil high in DHA/EPA and natural cholesterol reduction supplements containing beta sitosterol compounds and policosanol leading the way.

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High Triglyceride Levels

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High triglyceride levels are determined through a blood test called a lipid panel or lipid profile. This test may also be referred to as a cholesterol check. Triglycerides are not the same thing as cholesterol but they are similar in that they are both what is called a 'blood lipid'.

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How is High Triglyceride Levels

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Here are the possible ranges that your triglycerides will fall into:

· Optimal- Below 100 mg/dl

· Normal - Less than 150 mg/dl

· Borderline high - 150 to 199 mg/dl

· High - 200 to 499 mg/dl

· Very high - 500 mg/dl

As you can see, a normal triglyceride level is less than 150 mg/dl but an optimal level is less than 100. Anything 200 and above would be considered high and treatment is needed, whether that is through diet changes, lifestyle changes or with medication. If you have high triglycerides, you have 'hypertriglyceridemia', which is simply doctor-speak for high triglycerides.

What about borderline high levels?Should they be treated? Triglyceride levels that are in the borderline high level should be reduced to the optimal range, or at least the normal range. The latest research is showing that excessive triglycerides are very dangerous. A borderline-high level should give you a warning that something is leading to a high level of triglycerides and you need to make some changes to head it off.

Common Causes

The most common cause of an abnormal triglyceride level is diet. A low protein, high fat and high sugar diet can lead to an increase in your triglycerides. Excessive alcohol consumption is another fairly common cause. And it doesn't take much to be considered excessive! More than one beer a day or more than one ounce of hard liquor a day is enough to raise your triglyceride levels. An inactive lifestyle can cause your triglyceride levels to be high. Stress is yet another cause.

Diseases that Raise Triglyceride Levels

There are some diseases that can influence your triglyceride level and cause it to be high. These are:

Cirrhosis of the liver Low thyroid or hypothyroidism Pancreatitis Diabetes that is poorly controlled Kidney Disease

Genetic Cause of Hypertriglyceridemia

Familial Hypertriglyceridemia is a genetic disorder that runs in families and causes high triglyceride levels. Familial hypertriglyceridemia occurs in about 1 in 500 people in the U.S. The cholesterol levels of people with this disorder are usually in the normal range. But there will probably be a family history of early heart disease. Usually, familial hypertriglyceridemia isn't discovered until puberty or young adulthood. And, frequently, obesity, high blood sugars and high insulin levels are also found at the time.

What are the Symptoms of High Triglycerides?

Unfortunately, there are almost no symptoms of high triglycerides until the level is so high it can cause serious damage, even comas. One symptom that may be present is a fatty lumps under the skin. These are called "xanthomas". This symptom is found in familial hypertriglyceridemia.

Triglycerides and Metabolic Syndrome

Metabolic syndrome is basically a group of symptoms or health issues, which together can cause you some serious problems. High triglycerides are present in metabolic syndrome. Other health problems in metabolic syndrome include:

fat waist high blood pressure high blood sugar low HDL (the 'good') cholesterol

Together, all of these will put you at a high risk for diabetes, strokes and heart attacks. So, if you are dealing with triglyceride problems, in order to be as healthy as you can be, you need to work on reducing your levels as quickly as possible.

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Fish Oil For Triglycerides - What is the Fish Oil Triglyceride Levels Connection?

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Using fish oil for triglycerides is now becoming more common place, but is there a clear fish oil triglycerides connection or can any omega 3 fat help reduce levels? The answer to both of those questions is yes. Starting with the omega 3s, any omega 3 can help reduce levels so if you are taking an ALA omega3 then you should get some benefits, but if you really want improvement then you must take fish oil for triglyceride levels, which has been recommended by the American Heart Association.

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The reason for this is that there are two essential fats found in the oil, they are EPA and DHA, both of which do you good, but DHA in particular has been found to be the major component in helping to reduce levels; and it is important to reduce the levels if they are high because when they are raised they significantly increase the chance of heart disease. Even worse if your triglyceride levels are high and you have high levels of LDL, or your LDL:HDL is greater than five then your risk increases by a factor of 6.

Now of course you could increase your levels of DHA by increasing the oily fish you eat, however with this there lies a problem. Because of the waters today oily fish have pollutants in them such as mercury and the American Heart Association recommends that you need to increase your intake to 2-4 grammes a day of EPA and DHA. That is a lot of fish and not only will it be expensive but because of the contaminants we mentioned could actually be bad for your health too.

The 4 grammes was not just a figure plucked out of thin air either as research has shown that this amount resulted in a 25-30% reduction in blood triglyceride levels, so it is important. But if not by eating fish how can you reach those levels? The answer of course is by taking a supplement but there are two things that you need to look out for in a supplement. The first one of course is that it has to be high in DHA; what you will find in a lot of supplements is that they are higher in EPA and whilst not a bad thing you really want it the other way around.

Secondly you want to make sure that the fish has been molecularly distilled. This is a process of purification which ensures all pollutants are removed from the fish so as not to do any long term damage. You do have to check this has been done though as not all manufacturers carry out this process.

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