Over the years, Americans have been fed different stories about choosing the right foods for optimum health. When researchers warned that too much fat in your diet leads to cardiovascular disease, diabetes and a host of other health problems, Americans jumped on the low fat, no fat bandwagon with little success.
New studies reveal that we must have some fat in our diet for good health and reduction of disease. The omega-3 fatty acids are said to be “essential” because they can not be produced by the body and must be obtained through our food sources..
*What are omega-3s?
Omega-3 essential fatty acids can come from either plant or marine sources. They can be found in fish and fish oil, unrefined vegetable oils, raw nuts, seeds and beans. Linolenic acid, the marine source, can be found in certain fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. These fish and fish oil supplements contain bioavailable docosahexaenoic (DHA) and eicosapentaenoic (EPA) acid, the two kinds of omega-3 essential fatty acids crucial to good health.
The plant based omega-3 essential fatty acid is alpha linolenic acid (alpha meaning plant) and can be found in omega-3 rich oils such as flaxseed, canola, soybean and walnut oils. These plant sourced omega-3 EFAs don’t metabolize in the body like fish oil. They need to be broken down by the body’s enzymatic system into DHA and EPA before the body can reap its powerful benefits. Flaxseed oil, the plant source highest in omega-3s, is a great alternative for vegetarians and those who can’t tolerate fish or fish oil capsules.
In Dr. Walter Willett’s book, “Eat, Drink & Be Healthy,” he writes: “Given the wide ranging importance and benefits of omega-3 fatty acids, everyone should try to eat at least one good source of them a day.”
The omega-3 essential fatty acid is a key component of cell membranes throughout the body, especially the eye, brain and central nervous system. This important fat is the building block of hormones, including those that regulate blood clotting, artery walls and inflammation. A recent study indicated that the omega-3 EFA from fish reduces the risk of cardiovascular disease and can reduce the risk of stroke as well.
Fish oil has been found to increase circulation and reduce insulin sensitivity; but most importantly, diabetics who ate more fish had a significantly lower risk of coronary heart disease and total death than those who didn’t eat fish. Fish oils have proven beneficial for people suffering many disorders including depression, cystic fibrosis, Crohn’s disease, irritable bowel syndrome, diabetes and lupus. It also helps keep hair, skin and nails healthy.
On a grand scale, omega-3s play a vital role in health. Doctors and researchers have been studying the benefits for years. Now the government and the important organizations are also emphasizing the need for good fats in the diet.
Last November, the American Heart Association (AHA) issued a release stating, “omega-3 fatty acids benefit the heart health of healthy people, people at high risk of cardiovascular disease and patients with cardiovascular disease.” The organization recommends that Americans eat fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, at least twice a week. Regular consumption of omega-3 fatty acids from plant sources such as flaxseed, canola, soybean and walnut oils is also highly recommended.
Recently, the White House Executive Office sent a letter to the Department of Health & Human Services and the USDA requesting the departments promote the consumption of omega-3 essential fatty acids. The request has been made to add omega-3 essential fatty acids to the new dietary guidelines for Americans, scheduled to be released in 2005. The Executive Office has also asked that omega-3s be incorporated on the soon to be updated 1992 USDA Food Guide Pyramid.
The American Heart Association urges Americans to eat fatty fish to get an adequate intake of omega-3s into their diet. Take caution when choosing these fatty fish, as sometimes they are laden with contaminants such as mercury, PCBs and lead. Supplements can be taken if omega-3 rich fish or plants sources aren’t readily available. Before purchasing fish oil supplements it is important to look at the label to make sure it is PCB, mercury and lead free.
“Product quality and consumer health are number one for Spectrum. Every lot of fish oil we encapsulate is tested to be free of PCBs, mercury, lead and dioxins,” says Neil Blomquist , CEO of Spectrum Organic Products, Incorporated. “It would be absurd for us to supply consumers with heart healthy fish oil that contained deadly toxins.”
Flaxseed, canola, walnut and soybean oils can be incorporated into salad dressings for their omega-3 benefits.
Incorporating omega-3 essential fatty acids into your diet, whether by marine or plant source is a good start to a healthier way of eating and living. Reducing your intake of saturated fat and trans fats, exercising and eliminating stress are just as important.
Spectrum Organic Products carries a natural and healthy line of trans fat free shortening, margarine, spreads, culinary oils and essential fatty acid nutritional supplement line including PCB mercury free fish oil and organic flaxseed oil. You can find their products in natural food stores and select chain stores across the United States.
For more information log onto www.spectrumnaturals.com or call (800) 995-2705.
Thursday, August 13, 2009
Now Fat's Good for Us? Not Just Another Fish Story
Monday, July 13, 2009
Medicinal Properties of Bitter Melon - Good for Diabetics
Bitter Melon is the English name of Momordica charantia, a climbing vine whose leaves and green fruits, although bitter, has been used to fight cancer, diabetes and many infectious diseases.
It is also a powerful weapon against HIV/AIDS since some reports claim that bitter melon has substance Q. It is one of the most favorite vegetables among the Chinese and the most popular herbal tea as well.
The fruits and leaves of bitter melon are a good source of minerals and vitamins, such as iron, calcium, phosphorus and Vitamin B.
However, it is not known how much nutritional contents can actually be absorbed by the body's digestive system of the plant become some of these substances exist in unabsorbable form.
Does bitter melon have medicinal properties?
Yes. Books and articles about bitter melon states that the extract from the leaves or roots shrinks hemorrhoids. The juice from the leaves is also good to prevent and lessen cough, for fever and against roundworms.
Reportedly, it is also used to treat sterility in women and alleviate liver problems.
Likewise, bitter melon has some antimicrobial activity and can help infected wounds.
However, none of the medicinal uses of bitter melon has been proven scientifically, although they have not been disproved, either. It's just that it has not been studied enough.
Is it true that bitter melon tea and capsules are effective in lowering blood sugar of diabetics?
There is one case where it is proven that it can lower blood sugar levels from people suffering from Type 2 Diabetes. Results of these scientific studies that determine the effect of drinking of bitter melon extract on blood sugar level of Type 2 Diabetes have consistently shown that bitter melon lowers blood sugar level. The effect on blood sugar is due to momordicin, a substance that is also responsible for it's bitter taste.
The effect of the bitter melon leaves lowering blood sugar level among diabetics is evident regardless of how it is prepared - boiled then eaten, in the form of tea, capsule or tablet. But diabetics should be cautioned about replacing their proprietary medicines with bitter melon teas, capsules or tablets. So far, studies were done only on a very limited number of human subjects so bitter melon and diabetes cannot be labeled conclusive.
In fact, no large clinical trial has yet been published on the preparation of Momordica charantia (bitter melon). The manufacturers of bitter melon teas, capsules and tablets themselves are not claiming healing benefits for their products. They market them only as supplements.
Are they really good substitutes for the anti-diabetic drugs that are available in the market?
Bitter melon should be considered an addition in the treatment of Type 2 Diabetes Mellitus. It could probably reduce the patients intake of antidiabetic drugs. It should not however, be regarded as a stand-alone medicine.
Also, diabetics who want to try bitter melon need not to spend money on the teas, tablets or capsules. They can cultivate or buy the plant from the market and prepare it themselves.
To prepare bitter melon extract, the following steps should be followed:
1. Wash and finely chop the leaves.
2. Add 6 tablespoons of the chopped leaves in 2 glasses of water.
3. Boil it for 15 min. in an uncovered pot.
4. Cool down and strain.
5. Drink 1/3 cup of it 3x a day.
Alternately, bitter melon tops can be steamed and eaten (1/2 cup 2x a day).
About the author:
Junji Takano is a Japanese health researcher and has been studying the causes of viruses since 1960s. In 1968, he invented Pyro-Energen, the first electrotherapy device that eradicates viral diseases in a non-narcotic way.
Click here to find out more: http://www.pyroenergen.com
Can working on your computer cause: foot pain?
Suffering from unbelievable pain on your foot? Can't walk long distances without stopping from time to time? Can't wear your favorite shoes but the pain coming from the ball of your foot, the arch, or the heel kills you?
Foot pain, known as metatarsalgia, usually occurs between the arch and the toe. It usually occurs in the foot's mid-portion.
A callus may cause foot pain. It is a skin build-up that developed due to pressure over the bone. It is usually found on the foot's bottom, and causes pain when walking. Shoes may also cause foot pain – too loose or too tight shoes may give you incredible pain in your foot.
Ill-fitting shoes may also cause pain because they tend to squeeze the foot, causing the pressure inside the increase. Loose shoes on the other hand creates friction by providing space for sliding and rubbing.
If the pain is in the underside of the foot, it might be due to a torn ligament or maybe a joint inflammation. You should consult with an orthopedic surgeon to further evaluate the damage and assess the status of the joint.
Some practical tips may help relieve foot pain. One of this is using a shoe insert which is available in drugstores and department stores. Many different brands are available and promise to help you with your foot pain problem. This shoe insert will be an excellent shock absorber so that you can wear any pair of shoes you want comfortable.
Since calluses causes foot pain, soaking feet to soften the calluses will help. Using a pumice stone or a file will help relieve you of your foot pain.
Of course the most practical and simplest way to prevent and relieve foot pain is to buy a pair that fits perfectly. It should be wide enough not to cause cramping inside the foot. For maximum comfort, heels should be flat or high-heeled but not higher than 2 ¼”.
Burning feet is a fairly common condition and involves the whole foot. It may be so severe that people who have the condition are usually kept awake at night because of the pain.
It happens more often to people over 50, although some younger people may also experience the condition. Diabetics often encounter this condition as a part of the nerve damage that may develop from their disease.
Another location of foot pain is the heel. Because the calcaneus or the heel bone is the largest bone that can be found in the foot, it usually hits the ground first when the individual walk, causing foot pain.
Another cause is due to strain on the ligament at the foot bottom, called plantar fascistic. Usually pain is felt early on the morning, upon waking up. Heel pain may also be caused by rheumatoid arthritis, gouty arthritis, and ankylosing spondylitis.
Athletes also tend to develop heel pain from stress fractures.
Foot pain may also occur over the arch. It is caused by a strain in the structure in that part of the foot. Toe pain is also a common condition and might be due to an ingrown toe nail. An ingrown toe nail results in an infection and pressure in the nail fold area which can be very painful.
It is important to consult an expert to have the ingrown nail evaluated. He will prescribe you the antibiotics appropriate for your condition which you will have to take for several days.
He will also advise you proper care of the foot so that you will not have to suffer from foot pain again.
Foot pain can also occur in the ankle. It is usually due to long term wear and tear of the ankles, and activities that causes the ankle to tip over. Foot pain may also be due to nerve damage.
Pain that occurs on the ball of the foot may be because of masses or growths of tissues which wrap around nerves and causes pain. This is called Morton's neuroma. It usually occurs in a single foot and women are at increased risk.
Mild ache with some burning or tingling usually is felt around the third or fourth toe. Wearing narrow shoes and pointed shoes exacerbate the symptom, like a rock is inside the shoe.
There are other risks as you sit in front of that computer but it would be to much to write about in this article, so if you would like to learn more about other risks such as:
Eye strain
RSI (Repetitive Stress Syndrome)
Carpal Tunnel Syndrome
Constant Head Aches
Dizziness
Breathing Problems
Difficulty Concentrating
You can learn all about this in the book: “The Painless PC”
About the author:
Hege Crowton is establishing herself as an expert copywriter.
She is known for doing in-depth research before writing her articles.
Many of her articles are posted on www.ezinecrow.com
Just How Dangerous Are Splenda and Artificial Sweeteners - Which Side is Spinning?
There seems to be fairly poor tracking by any formal standards once a product is approved as a food additive. Despite supposedly tracking adverse reactions, the reality has been different at the FDA.
Aspartame is a case in point. Apparent collusion, distorted research reports, lack of funding for independent research, questionable practices in tracking adverse reactions and reporting them. It's a pretty ugly sounding story.
It's been said that Aspartame is a contract on humanity. Here's one source you might find puts you off Aspartame for good: http://www.holisticmed.com/aspartame/suffer.faq - "Reported Aspartame Toxicity Effects".
Are the estimates (in the report above) of the real number of toxic reactions accurate? I'm no epidemiologist but what struck me was the large number of serious toxic reactions reported by pilots. My conclusion -- I won't use the stuff. And there are suggestions that the offshoot - Neotame - may be even worse.
Everyone pretty much knows the kinds of problems that have been reported with cyclamates and Saccharin. Weirdly - perhaps bad tracking? - the actual dangers still seem unclear after many years of use. However, as I read it, they seem to be substantially less toxic than some more recent artificial sweeteners.
Splenda is the latest and greatest. Reportedly manufactured from sugar by substituting 3 chlorine atoms for 3 hydroxyl groups, some claim that the end product is not what it should be. Apparently if it were made from sugar then when you dissolve it in water (hydrolyze), it ought to produce chlorinated glucose which is a known toxin. Instead it produces chlorinated monosaccharides.
Splenda, or sucralose, is a chlorocarbon. Chlorocarbons have an illustrious history, being known for causing organ, reproductive and genetic damage. Whether sucralose (Splenda) is as safe as the manufacturer claims (which is pretty much what manufacturers always claim) remains to be seen. Here is another reference worth taking a look at: http://www.mercola.com/2000/dec/3/sucralose_dangers.htm - "Secret Dangers of Splenda".
Andrew Weil, MD has some pertinent - and more moderate comments on Aspartame and Splenda here: http://www.drweil.com/u/QA/QA106654/ - "Aspartame: Can a Little Bit Hurt". He suggests using the "precautionary" principle - which basically says if there are questions about the safety of a product, don't use it.
At this point, I think it's my head that's spinning. I'm uncertain whether Splenda is safe, reasonably safe, slightly risky or seriously risky. When I looked at the manufacturer's site and a couple other sites that were all enthused about Splenda, I didn't see any answers to the points the critics are making. Mostly it's all lightness, sweetness and the miracle of modern science.
Like you I've seen some miracles of modern science turn into nightmares when the testing wasn't adequate, when the results were fudged, when coverups went on. So questions exist about all the artificial sweeteners. Splenda may be less dangerous than Aspartame (which I sure wouldn't recommend to anyone). Long-term and independent studies are lacking. And here's the real kicker:
***** From Consumers' Research Magazine "There is no clear-cut evidence that sugar substitutes are useful in weight reduction. On the contrary, there is some evidence that these substances may stimulate appetite."
Now that just tears it. Risk your health using one of these chemicals and then end up eating more because it stimulates your appetite. Terrific.
So what alternatives are there? Surprisingly there are quite a few. One interesting alternative is a South American plant called Stevia. Apparently once considered a potential threat to the sugar industry, it seems to have been deep-sixed early in the twentieth century. It has been used as a sweetener for centuries by South American natives. In the U.S., it seems (somehow) to have been kept from being available as an "additive" and the FDA has said not enough studies have been done. Yet it's widely used by diabetics and in countries such as Japan and Brazil. Stevia is available at health stores as a supplement (though without any indication that it could be used as a sweetener). It's a fascinating story which you can read here: http://www.stevia.net/ - The Stevia Story
More information on alternative sweeteners is in our article: http://www.carb.werkz.org/healthier-sweeteners.php - "Healthier Alternatives to Artificial Sweeteners."
Our health is challenged on all sides these days. New chemicals, new additives, genetically engineered foods, highly processed foods, empty calories, stress and pollution all pose threats to our bodies.
I've come to the conclusion that the fewer highly processed, chemically enhanced, questionably assessed, factory created products we ingest, the better off we will probably be.
Our bodies evolved as a part of the natural world and though we are changing the world radically (which is only natural, it is what people do after all), our bodies do not evolve and adapt at the rate technology changes.
And for scientific, political and economic reasons, the quality and thoroughness of evaluations done on newly created products don't match up to our industrial creativity.
Finally, balancing the need to lose weight (or maintain an optimum weight) against potential risks creates difficult choices.
It's up to you to make the best choice you can for your specific situation -- just remember, that old saw still holds - Let the buyer beware.
About the author:
http://www.Carb.Werkz.org
EyeCare America Promotes No-Cost Medical Eye Screenings Through its Glaucoma EyeCare Program
(ARA) - As someone’s sight diminishes, so does the ability to fully experience some of life’s richest moments -- a grandchild learning to ride a bike, for example, or any number of nature’s visual wonders. Furthermore, when people go blind, they face loss of independence and are more likely to suffer from depression.
Glaucoma, a leading cause of blindness in the United States, is a group of eye diseases that gradually steals sight without warning and often without symptoms.
In fact, nearly 3 million people have glaucoma, but half do not realize it. Approximately 120,000 are blind from glaucoma, accounting for 9 percent to 12 percent of all cases of blindness in the United States. more likely to go blind than non-diabetics.
EyeCare America, the public service foundation of the American Academy of Ophthalmology, encourages people to take advantage of its national Glaucoma EyeCare Program. This program offers glaucoma eye screenings and care for those at increased risk of glaucoma.
To see if you, a loved one or a friend, is eligible to receive a referral for an eye exam and care, call (800) 391-EYES (3937), 24 hours, seven days a week, year round. All eligible callers receive a referral to one EyeCare America’s volunteer ophthalmologists.
“If it wasn’t for EyeCare America my husband may have lost his sight to glaucoma,” said Eva Gordon, wife of an EyeCare America patient.
The Glaucoma EyeCare Program promotes early detection and treatment of glaucoma. It raises awareness of glaucoma risk factors, provides free glaucoma educational materials and facilitates access to a glaucoma eye examination. The Glaucoma EyeCare Program is designed for people who:
* Are U.S. citizens or legal residents
* Have not had an eye exam in 12 months or more
* Are at increased risk for glaucoma (family history, race, age)
People may call the toll-free help line anytime, for themselves and/or family members and friends, to see if they qualify for a glaucoma eye exam or to request free eye care information.
Those eligible for a referral through the Glaucoma program receive a glaucoma eye exam and the initiation of treatment, if deemed necessary. Patients with insurance will be billed and are responsible for any co-payments and/or the cost of the eye examination. Uninsured patients will receive the above care at no charge.
Founded in 1980, EyeCare America, the public service foundation of the American Academy of Ophthalmology, is committed to the preservation of sight, accomplishing its mission through public service and education.
In the United States, EyeCare America is one of the largest providers of eye care services to the medically underserved and educates the general public about the eye and vision.
In developing nations, EyeCare America helps improve eye care by providing free educational resources and materials to ophthalmologists in those regions.
EyeCare America is a non-profit organization whose success is made possible by its corps of more than 7,500 volunteer ophthalmologists dedicated to serving their communities and through charitable contributions from individuals, corporations, and foundations.
More information can be found at:
www.eyecareamerica.org
Sunday, July 5, 2009
Diabetes
is a disease affecting the manner in which the body handles digested carbohydrates. If neglected, diabetes can cause extremely severe health complications, ranging from blindness to kidney failure.
Around eight percent of the population in the United States has diabetes. This means that around sixteen million people have been diagnosed with the disease, based only on national statistics. The American Diabetes Association estimates that diabetes accounts for 178,000 deaths, as well as 54,000 amputees, and 12,000-24,000 cases of blindness annually. Blindness is twenty-five times even more common among diabetic patients in comparison with nondiabetics. If current trends continue, by the year 2010 complications of diabetes will exceed both heart disease and cancer as the leading cause of death in America.
Diabetics have a high level of blood glucose. Blood sugar level is regulated by insulin, a hormone secreted by the pancreas, which releases it in response to carbohydrate consumption. Insulin causes the cells of the body to absorb glucose from the blood. The glucose then serves as fuel for cellular functions.
Traditional diagnostic standards for diabetes have been fasting plasma glucose levels greater than 140 mg/dL on 2 occasions and plasma glucose greater than 200 mg/dL following a 75-gram glucose load. However, even more recently, the American Diabetes Association lowered the criteria for a diabetes diagnosis to fasting plasma glucose levels equal to or higher than 126 mg/dL. Fasting plasma levels outside the normal limit demand further testing, usually by repeating the fasting plasma glucose check and (if indicated) initiating an oral glucose tolerance test.
The many symptoms of diabetes include excessive urination, excessive thirst and hunger, sudden weight loss, blurred vision, delay in healing of wounds, dry and itchy skin, repeated infections, fatigue and headache. While suggestive of diabetes, these symptoms can also be caused by other factors, and therefore anyone with symptoms suspicious of the disease should be tested.
There are 2 different varieties of diabetes.
Type I Diabetes (juvenile diabetes, also known as insulin-dependent diabetes): The cause of type I diabetes starts with pancreatic inability to make insulin. This causes 5-10% of cases of diabetes. The pancreatic Islet of Langerhans cells, which secrete the hormone, are destroyed by the patient's own immune system, probably because it mistakes them for a virus. Viral infections are believed to be the trigger that sets off this auto-immune disease. Type I diabetes is most prevelant in the caucasian population and has a hereditary component.
If untreated, Type I or juvenile diabetes can lead to death within two to three months of the onset, as the cells of the body starve because they no longer receive the hormonal prompt to absorb glucose. While a great majority of Type I diabetics are young (hence the term Juvenile Diabetes), the condition can develop at any age. Autoimmune diabetes is diagnosed by an immunological assay which shows the presence of anti-insulin/anti-islet-cell antibodies.
Type II Diabetes (non insulin dependent diabetes, also known as adult onset diabetes): This diabetes is a consequence of body tissues becoming resistant to the effects of insulin. It accounts for 90-95% of cases. In many cases the pancreas is producing a plentiful amount of insulin, however the cells of the body have become unresponsive to its effect due to the chronically high level of the hormone. Finally the pancreas will exhaust its over-active secretion of the hormone, and insulin levels fall to beneath normal.
A tendency towards Type II diabetes is hereditary, although it is unlikely to develop in normal-weight individuals eating a low- or even moderate-carbohydrate diet. Obese, sedentary individuals who eat poor-quality diets built around refined starch, which constantly activates pancreatic insulin secretion, are prone to develop insulin resistance. Native peoples like North American Aboriginals, whose traditional diets never included refined starch and sugar until these items were introduced by Europeans, have very high rates of diabetes, five times the rate of caucasians. Blacks and hispanics are also at higher risk of the disease. Though Type II diabetes isn't as immediately disastrous as Type I, it can lead to health complications after many years and cause serious disability and shortened lifespan. As with Type I diabetes, the condition develops primarily in a certain age group, in this case patients over forty (which is why it's typically termed Adult Onset Diabetes); however, with the rise in childhood and teenage obesity, this condition is being seen for the first time in school children as well.
If treatment is neglected, both Type I and Type II diabetes can lead to life-threatening complications like kidney damage (nephropathy), heart disease, nerve damage (neuropathy), retinal damage and blindness(retinopathy), and hypoglycemia (drastic reduction in glucose levels). Diabetes damages blood vessels, especially smaller end-arteries, leading to very severe and premature atherosclerosis. Diabetics are prone to foot problems because neuropathy, which afflicts about ten percent of patients, causes their feet to lose sensation. Foot injuries, common in day-to-day living, go unnoticed, and these injuries cannot heal because of atherosclerotic blockage of the microscopic arteries in the foot. Gangrene and subsequent amputation of toes, feet or even legs is the result for many elderly patients with poorly-controlled diabetes. Usually these sequelae are seen sooner in Type I than Type II diabetes, because Type II patients have a small amount of their own insulin production left to buffer changes in blood sugar levels.
Type I diabetes is a severe disease and there is no known permanent cure for it. Nonetheless, the symptoms can be controlled by strict dietary monitering and insulin injections. Implanted pumps which release insulin immediately in response to changes in blood glucose are in the testing stages.
In theory, since it induced by diet, Type II diabetes should be preventable and manageable by dietary changes alone. However, as so often happens, clinical theory is defeated by human nature in this case, as many diabetics (and many obese people without diabetes) find it personally impossible to lose weight or even stick to a diet free of starchy, sugary junk food. So Type II diabetes is frequently treated with drugs which restore the body's response to its own insulin, and in a few cases injections of insulin.
Please note that this article isn't a subsitute for medical advice. If you suspect you have diabetes or even are in a high risk demographic group, please see your doctor.
About the author:
Frank Hague takes great interest in medical matters.
http://www.diabetes-testing-2006.info
You Are What You Eat: Triglycerides and Diet
I must confess that I am a Steve Martin fan. Like me he studied philosophy in his earlier days. He plays a banjo like I wish I could. And he is funny. In 1987 he was in a movie entitled “Roxanne”. He played a small town fire chief with an enormous nose who fell in love with a beautiful astronomer played by Daryl Hannah. The only problem was she had an eye for a younger fireman with a relatively normal nose. C.D. Bales (Steve Martin), having a poetic command of the English language, agreed to coach the younger and much more awkward man in his pursuit of the educated astronomer. It is a hilarious twist on an old story. In one of the more sober scenes C.D.’s friend Trixie encourages him to pursue the young maiden for himself since he was obviously in love with her. She makes her point by saying the truth “is as plain as the nose on your face.” Well said.
Many people today are concerned about their triglyceride levels. And rightly so. High triglycerides have been marked as an independent risk factor for coronary heart disease (CHD). But in all the scramble to reduce our triglycerides many doctors have been trying to tell us that the truth is as plain as the nose on our collective face.
Triglycerides are a form of fat. In fact they are the most prevalent form of fat in our bodies. Our bodies make triglycerides and we consume them in our diets. Even though we live in culture where ‘thin is in’, fat is a good thing. Triglycerides in particular are good because they are the form of fat our bodies use for energy. But like many things more is not necessarily better. Triglycerides truly represent an example of the maxim, ‘too much of a good thing’. In this case too much can contribute to serious health side effects especially in relation to heart health. So if your triglycerides are too high get them down.
But how? How do we get them down? To answer this question it is first helpful to understand what causes our triglycerides to rise. There are several causes which we will only mention in passing because they do not compose the main subject of this essay. There are certain medical conditions that elevate triglyceride levels such as hypothyroidism, kidney disease, liver disease, familial hypertriglyceridemia and pregnancy. And of course medical conditions are often accompanied by medications that negatively impact triglycerides. Among these are oral contraceptives, estrogen replacement therapy, certain steroids, diuretics, beta-blockers, newer classes of antipsychotic medications, cyclosporine, glucocorticoids, progesterone, retinoids and tamoxifen to mention a handful.
The above mentioned factors can contribute to a rise in serum triglycerides. But they are by no means the most common. For most of us our problems lie elsewhere. Diabetes is a common cause of high triglycerides. Unfortunately diabetes is a two-pronged fork. Not only does it affect triglyceride levels but diabetics are more susceptible to the damage that results from factors such as high triglycerides.
Obesity, whatever the reason, causes higher levels of triglycerides to hang around in the blood. As our nation gets progressively heavier higher cholesterol and triglycerides, as well as the heart damage that accompanies them, will become more common.
Now for the rest of us. For most of us our triglycerides are high for one reason. The truth is as plain as the nose on C.D.’s face. We are what we eat. Doctors, though themselves seldom the epitome of health, have been telling us for years to watch what we eat. With all the medical advances over the past several decades diet and exercise are still the primary and most effective methods for promoting heart health, especially in relation to cholesterol and triglycerides and the damage they can cause.
I have only this to say about exercise. Get some! But concerning diet we need a bit more detail. Let’s begin where it hurts the most. Alcohol, though good for your heart in many ways, is easily converted to triglycerides. If yours are too high stay away from alcohol.
Next in line, and this hurts me even more, is sugar. Simple, and especially highly processed carbohydrates, cause triglycerides to rise perhaps even more than alcohol. The American diet is no stranger to sugar and highly processed foods. Such foods are doing more than making us fat. They are causing the incidence of heart disease to escalate with amazing speed. When it comes to high triglycerides, sugar is your worst enemy.
Fruits are questionable. Eliminating fruits is not the place to start. Whole fruits, and the sugars they contain, do not convert to triglycerides as readily as their processed cousins. However, if you have done all you can in other areas of your diet you might consider reducing fruit intake. But before you do this make sure you have eliminated the juices that are more sugar and juice than they are fruit. And avoid canned fruits that are packed in syrup.
Since triglycerides are fat it makes sense to avoid fatty foods. I have in mind especially saturated animal fats. Foods such as bacon, sausage, fatty fowl like duck or goose and fatty beef should be restricted in your diet. Hotdogs and hamburgers? I realize they are the core of the American diet. But do I really need to comment on these?
Now for the surprise. Some fatty foods actually cause triglycerides to fall. Can you believe it? There is a silver lining behind every dark cloud. Cold water fatty fish like salmon, mackerel and tuna, not the canned varieties, are high in omega-3 fatty acids which are well documented to reduce triglycerides. When is the last time you heard about an Eskimo having bypass surgery? Perhaps that is because Eskimos know that the American Heart Association has recommended two to four grams of omega-3 fatty acids from marine sources for people with high triglycerides. That is a lot of omega-3 but such quantities are well proven to lower triglycerides as well as offer a whole list of heart health benefits. Though it is difficult to eat that much fish and there is the risk of mercury poisoning, there is a safe way to get enough omega-3 to effectively lower triglycerides. You can take fish oils supplements. Please purchase them from a trusted source.
So, as you can see, the epidemic of rising triglycerides is an unnecessary danger. For most of us the solution rests in the things we eat and the exercise we need to get. It sounds all too simple. But I am a simple guy. I think it is nice to know that the solution to rising triglycerides is as plain as the nose on C.D.’s face.
For more information on causes of high triglycerides and triglyceride lower diets please use the links below.
http://www.optimal-heart-health.com/causesofhightriglycerides.html
http://www.optimal-heart-health.com/foodtolowertriglyceride.html
http://www.optimal-heart-health.com/triglycerides.html