Sport Triglycerides - levels increasing on low cholesterol diet - why ?

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mackabee

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Hi there

I have been on a low cholesterol diet (no dairy and lean meats only) for over 2 months, and my total cholesterol level has come down from 6.5 to 5.5 so i am happy about that.

However, my Triglyceride levels have increased from 1.91 to 2.12 which is now outside the recommended range.
Just been doing some research on the net about this, and it is saying high levels of this can also lead to heart disease.

I cant understand why these levels have gone up. To compensate for the lack of saturated fat/calories, I have increased the amount of 'other' foods which can give me extra calories (i am thin and exercise regularly so i dont want to lose any more weight).

Does anyone know what exactly could contribute to increased levels of triglycerides ?
(I havent increased my alcohol intake since the diet, but i am eating more carbs and sugary foods to try and compensate).

Any ideas ?

Cheers

Mackabee
 
Diets that are higher in carbs/sugars can increase triglyceride levels.

I'm not a dietician, so I'll let our resident dietician help you with this :)
 
I have always heard eating more sugar raises triglycerides.

I think they've tightened all the standards because they want everyone on meds
 
Actually, anything lower than 2.8 mmol is considered normal. No need to worry buddy.

Causes?

- you were fasting right?
- if your not eating enough, the there is increased serum triglyceride levels which help provide energy for the body.
 
you said it yourself my friend. Increasing carbs and sugars will send your triglycerides through the roof. High triglycerides come from starches and sugars. Not fats.

I've been there and done that.


If you are trying to keep you cholesterol in check eat unsaturated fats, lean protein, fiber, garlic and supplement with fish oil.
 
Triglycerides are a type of fat.

Many people have high triglyceride levels due to being overweight/obese, physical inactivity, cigarette smoking, excess alcohol consumption and/or a diet very high in carbohydrates (60 percent of more of calories). High triglycerides are a lifestyle-related risk factor; however, underlying diseases or genetic disorders can be the cause.

From:
 
Triglycerides defintely do not come from starch or sugars.

Like G8 said, it is a particular type of fat - just like cholesterol is a type of fat - except triglyerides are used for energy.

The triglycerides in the blood can be attributed to a meal or the release of fats by adipose tissue. If your eating lots fo fat all the time then you can expect to have raised levels.
 
Interesting stuff on triglycerides from :-

In the human body, high levels of triglycerides in the bloodstream have been linked to atherosclerosis, and, by extension, the risk of heart disease and stroke. However, the negative impact of raised levels of triglycerides is lower than that of LDL:HDL ratios. The risk can be partly accounted for by a strong inverse relationship between triglyceride level and HDL-cholesterol level.

Another disease caused by high triglycerides is pancreatitis.
Click to expand...

Reducing triglyceride levels

Cardiovascular exercise and lower carbohydrate diets are suggested for reducing triglyceride levels.

Omega-3 fatty acids from fish (in the order of 5 grams of omega-3 per day), one or several grams of niacin (mega-dose vitamin B-3) per day and some statins are used to reduce triglyceride levels.

Fibrates have been used in some cases as some fibrates can bring down TGs substantially. However they are not used in first line as they can have unpleasant or dangerous side effects.

Alcohol abuse can cause elevated levels of triglycerides.
Click to expand...
 
matt182 said:
Triglycerides defintely do not come from starch or sugars.

Like G8 said, it is a particular type of fat - just like cholesterol is a type of fat - except triglyerides are used for energy.

The triglycerides in the blood can be attributed to a meal or the release of fats by adipose tissue. If your eating lots fo fat all the time then you can expect to have raised levels.
Click to expand...

hmmm....I always heard that from my doc, but of course most doctors know **** about nutrition
 
read this and it should make you understand it a little better. stay away from cakes, cookies, added sugar, etc., and try adding fish oil to your diet.
 
Last edited:
cheers for the advice everyone.

The only reason i am eating more carbs is because i am on a low-cholesterol diet, so in avoiding saturated fatty foods, I am trying to eat more carbs for 2 reasons :-

1. to avoid losing any more weight - i am thin and do not want to lose anymore - i am 6ft 2 - and between 75 and 80kgs.

2. because i am doing a lot of exercise now, i heard that carbs were good to increase to fuel the exercise.

I am trying to eat more unsaturated fats like fish and nuts and i do take a supplement of 4000mg (4 tabs of 1000mg) per day.

Are there any other unsaturated fats i could try eating, rather than just fish and nuts all the time.

Re the triglycerides and lifestyle point - i am not overweight, i do not drink any more than i used to when the TG levels were lower, and i have increased my cardo vascular exercise (i spin bike every night).
So i am guessing it is carbs.
I reckon my sugar levels are probably actually lower as i am avoiding cakes and fatty stuff like that.

cheers

mackabee
 
No need for the resident dietitian to check in on this one. Your fitness buddies nailed it on the head. Keep your exercise regimen the way it is and keep avoiding the simple sugars, desserts, sweets, pop etc. When you eat carbs, stick with whole wheat varieties which are good sources of fiber too. Even though in theory they are good, limit your fruit juices too. They are packed with simple sugars!!! Omega 3's rule!!!
 
For your carb intake, stick with whole fruit, vegetables, beans, and whole grains, rather than sugar, refined grains, and sweet drinks including juices.

In addition to fish and nuts, you can include avocados, olives, and olive oil for healthy fats. However, avoid hydrogenated oils that contain trans-fats, and avoid coconut and palm oils that are highly saturated.
 
I guess I should have been more specific about the types of carbs. But I thought starch was the operative word here.
 
I should have made myself a little clearer: here is some food for thought re: sugars and triglyceride levels:







If you eat excess carbs, insulin will actually stimulate the liver to convert sugars into cholesterol and triglycerides. The enzyme HMG Co-A Reductase is stimulated in the liver by insulin and overproduces cholesterol from the carbs you are eating. When HMG Co-A is blocked, cholesterol cannot be produced from sugar. (From the Schwarzbein Principle)
 
So eating a lot of fast acting sugar could increase cholesterol levels?

I googled some of this stuff, wow, this is the kind of stuff I want to learn more about! What kind of books would this stuff be in? Do you know of any books that go into this mechanism and other cool mechanisms in detail? Where did you get this knowledge?
 
Karky said:
So eating a lot of fast acting sugar could increase cholesterol levels?

I googled some of this stuff, wow, this is the kind of stuff I want to learn more about! What kind of books would this stuff be in? Do you know of any books that go into this mechanism and other cool mechanisms in detail? Where did you get this knowledge?
Click to expand...

I do not know whether there are books dealing specifically with this, but you might try these:





That's why I'm on an anabolic diet.

I got this knowledge by being a diabetic ;) I know just about everything there is to know about insulin and sugars and how they affect your body. They pretty much control everything.
 
Last edited:
ok thanks for that...

a couple of other things :-

1. What can i drink that will give me calories but avoiding the sugar then ?
I was drinking more juice and coke as they had high calories. Are there any drinks out there that can give you a good calorie intake without the saturated fat and sugar ? Or do i just stick to water :(

2. I am taking fish oil supplements (4000mg a day). Can i increase the amount of this without causing any problems ?

Cheers

Mackabee
 
Water is king. A well-hydrated body is a happy body :)

If you want calories, how about a protein shake?

As for EFAs, what type and brand are you taking? That will make a difference. Also, look and see exactly how much EPA and DHA you're REALLY getting in the product. It varies ... I've seen fish oil capsules that say 1000mg, but when you read the fine print, you're only getting less than 200mg EPA and 150mg of DHA.

Read the labels ;)
 
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