Staying “simply well” takes work.
And, SimplyWell (www.simplywell.com) wants to help.
UNMC employees covered by the UNMC Blue Cross/Blue Shield medical insurance plan are eligible to participate in the medical center wellness program and take steps toward a healthier lifestyle.
The SimplyWell newsletter features insightful tips for better health on a myriad of health conditions. The following column on triglycerides appeared in a recent issue of the newsletter. For more information about the UNMC SimplyWell program, contact Jayme Nekuda at jnekuda@unmc.edu.
Triglycerides – the Rodney Dangerfield of lipids
Most people are familiar with getting their cholesterol checked, but there’s another fat in the bloodstream that’s just as important to watch. Called triglycerides, these raw fats are manufactured by the body after we eat carbohydrates and fatty foods.
Triglycerides have been called the Rodney Dangerfield of lipids, because they get little respect from patients, although they’re part of a standard lipid profile. Triglycerides also are present in blood plasma and, in association with cholesterol, form plasma lipids. Triglycerides are measured in units of milligrams per deciliter or mg/dL. A triglyceride count of less than 150 mg/dL is ideal, while a count between 150 and 199 mg/dL is borderline high, and a reading over 200 mg/dL is considered high.
Elevated triglyceride levels can increase the risk for heart disease. That’s because patients with high triglycerides also tend to have higher levels of LDL, or bad cholesterol, as well as lower HDL, which has a protective effect against heart disease.
High triglycerides are very common in people who have a condition called “the metabolic syndrome.” This is a syndrome in which patients tend to have high blood pressure and central obesity, meaning they carry the bulk of their weight around their waist. These patients are also predisposed to developing Type II diabetes, which has rapidly become the leading cause for premature heart disease.
So lowering elevated triglycerides also lowers your risk for heart disease, and it doesn’t necessarily require medication.
The following lifestyle changes are recommended based on a compilation of current scientific research and American Heart Association guidelines:
- If you’re overweight, cut down on all sources of calories – from fats, proteins, carbohydrates and alcohol.
- Reduce consumption of packaged or processed foods, as most are high in simple carbohydrates, which cause a rapid rise in blood sugar and can elevate triglyceride levels.
- Eat more unprocessed or whole foods, such as raw or frozen vegetables and fruits and whole grains. They take longer to digest and don’t cause a spike in insulin.
- Reduce saturated fat in your diet. Substitute mono- or polyunsaturated fats like canola oil and olive oil for margarine and butter, and eat more mackerel, lake trout, herring and albacore tuna in place of fattier meats. These fish are high in omega-3 fatty acids, which have a protective effect against heart disease.
- Reduce your intake of alcohol considerably. Even small amounts of alcohol can lead to large changes in plasma triglyceride levels.
- Be physically active for at least 30 minutes on most or all days. This doesn’t have to be difficult – take a walk!
As always, patients should consult with their physician about any questions they may have about triglycerides or any other health care matters.
Scott Shurmur, M.D., is an associate professor of cardiology at the University of Nebraska Medical Center and is a physician with UNMC Physicians, the faculty group practice of UNMC. He is the only board-certified lipidologist in the state of Nebraska and one of only 150 physicians in the country to be a board-certified lipidologist.