The AHA recommend swapping saturated fats for unsaturated fats as a great way to lower your triglyceride levels. Our unpublished research found that following ZOE’s personalized, gut-friendly nutrition program led to an average weight loss of 9.4 lbs after 3 months. You can work with a healthcare professional to determine what weight range is best for your health. Losing weight can be really challenging, and what makes an optimal weight range will be different for everyone. If you have overweight or obesity, then losing weight will have the single biggest impact on your triglyceride levels. Many of these have to do with the foods that you eat, but there are also other lifestyle factors, such as exercise, that can make a difference. Studies have shown there are a number of things that you can do to lower your triglyceride levels. Your blood fat control indicates how well you can clear triglycerides from your blood - in other words, how well you’re able to handle high-fat foods.īlood fat control, blood sugar control, and your gut microbiome - the community of bacteria and other microorganisms that live in your gut - all play a role in your risk of chronic conditions like heart disease.Įxactly how gut health is involved is not fully understood, but ZOE’s research has identified certain gut bugs that are linked with blood fat control. That means post-meal triglycerides can act as an early warning system for your risk of heart disease. Measuring triglyceride levels within a 4-hour period after a meal is a strong predictor of your risk of heart disease, even if your fasting triglycerides are within a healthy range. The peak in triglyceride levels is around 4–5 hours after eating, and the level should return to baseline around 8 hours after eating. Postprandial lipaemia is the scientific name for the rise in triglycerides that happens after eating. Pregnancy and menopause can also have an effect. Many lifestyle factors can raise your fasting triglyceride levels, such as a diet high in refined carbohydrates and saturated fats, a lack of physical activity, drinking too much alcohol, and smoking. According to the American Heart Association (AHA), fasting levels - those taken when you haven’t eaten - should be below 150 mg/dl (1.7 mmol/l) and post-meal levels below 200 mg/dl (2.3 mmol/l). Triglyceride levels can be measured by a simple blood test. These lipoproteins carry triglycerides to your tissues, where they are either used for energy straight away or stored as fat for later. They circulate in your bloodstream, similar to cholesterol, and pair with proteins to form lipoproteins. What are triglycerides and what raises them?Įveryone consumes triglycerides as part of their diet. You can take our free quiz to find out more. The ZOE at-home test analyzes your blood fat and blood sugar levels, as well as your unique gut microbiome, so you can find the best foods for your body and your long-term health. We’ve found that everyone responds differently to food and that triglyceride levels can vary hugely between people - by as much as 20-fold - even if they’ve eaten the same thing. ZOE runs the largest study in the world exploring the effect of food on post-meal triglyceride levels. Measuring your triglycerides after a meal can act as an early warning sign of increased health risks. But after you eat, your levels of triglycerides increase. Triglyceride levels are most often measured using a fasting blood test. Other lifestyle changes that can help reduce triglycerides include cutting back on alcohol and being more physically active, as well as losing weight if you have overweight or obesity. It’s possible to lower your triglyceride levels by eating a fiber-rich diet and oily fish, as well as reducing your intake of refined carbohydrates and saturated fats. They’re an important source of energy, but if your levels are too high, your risk of heart disease goes up. Triglycerides are the main type of fat in food and make up about 95% of the fat that you consume in your diet.
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