The Hindu Business Line : Battling blood fats

I have consistently high triglyceride levels (200); my cholesterol is a moderate 180, with LDL being 116 and HDL 39. I engage in brisk walking for 30 minutes, four-five times in a week. My food habits are moderate. What is the solution for the high level of triglyceride when cholesterol level is reasonably under control?

Rakesh Sharma

Triglycerides are composed of three molecules of fatty acids with the base being one molecule of glycerol — a form of alcohol. This glycerol content is the reason for pathologists advising on abstaining from drinking alcohol at least seven days before a triglyceride test. The fact is alcohol pushes up triglyceride levels and consistently raised triglyceride levels, over the years, can inflame the pancreas. So, it’s wise to quit alcohol.

On the other hand, if you are a teetotaller, high triglyceride pattern could be inherited. As long as your cholesterol level, specifically the LDL level is low, the chances of developing heart disease are minimal. It is believed that higher the level of LDL, higher is the risk of heart disease; and the higher the HDL level, lower is the risk of a heart disease.

Here are a few tips:

If overweight, walk 4.8 km in 42 minutes five days a week. That is, increase time from 30 minutes to 35, then 40, until you hit 42 without panting. Along with losing five kg, your triglyceride levels will drop too. Any gradual weight loss makes your body healthier and your immune system stronger.

Cut out all saturated fats (ghee, butter, red meats, buffalo milk) and transfats (margarine, packaged foods like biscuits and crunchies). Spread onion-based chutneys on your bread and rotis.

Have chicken instead of mutton, cow milk instead of buffalo milk. For dinner have a salad instead of a sabzi. These small changes will make a huge difference. Keep an open mind — you will feel lighter, stronger, and energetic.

Reduce or avoid alcohol intake. Target at least three days of the week as ‘non-drinking’ days. Always make the first drink of the evening a tall juice to quench your thirst before you move on to alcohol. Limit your pegs to two. Avoid competing.

Meditate to keep your constitution balanced (particularly if you have an inherited condition). Lie flat on your back on the floor, arms at sides, palms upward. Breathe deeply. Feel your stomach rise as you inhale and fall as you exhale. Do this three times. Then, starting from your feet, relax every part of your body — calves, knees, back of knees, thighs, hips, abdomen, chest, spine, shoulders, neck, jaw, cheeks, eyes, head. Wherever you feel a sense of tightness, pause and say silently, “Release…let go…” until it dissipates. With these four measures, your triglyceride levels should decrease in 6-12 months time.

If one is oil-pulling, is it necessary to supplement with EFAs? If so, by how much?

Karen. S

Whether a person is oil-pulling or not, EFA-(essential fatty acids) supplements are not recommended because we do not really need them and also the packaged capsules contain transfats. This defeats the purpose of a healthier life.

EFAs are important for the structure and function of cells, and like vitamins, play a role in metabolism. Daily, on an average, a person needs about 15 grams of EFAs which are contained in approximately 30 grams of fat.

Naturally-existing fat present in cereals, pulses, dairy, oilseeds, eggs, nuts, soyabeans, avocado comfortably meet the target.

However, if you are primarily on a cereal-pulse diet, you get only half — about 7.5 grams — of EFAs. In that case, you need to add a moderate amount of fatty fish (1-2 pieces), peanuts (8), olives (6-8) or a small bowl of soyabeans to your diet.

The advantage of eating whole foods instead of their extracted oils is that you allow your body to follow its natural digestive course of sorting out the whole food treasury and absorbing an entire matrix of vitamins, minerals, proteins, EFAs and fibre in the proportion configured by nature.

Alongside, drink one-and-half litres of water and exercise regularly. Oil-pulling is good for the teeth and eyes.

The writer is co-author of the book ‘Fitness for Life’.

Queries may be sent to life@thehindu.co.in