Special Nutrition

Raised Triglycerides

Aggravating diet-related factors:

• Alcohol
• High carbohydrate diet, especially including high levels of refined carbohydrates (this tends to occur if carbohydrate intake has increased acutely. Gradual increases in low glycaemic carbohydrates generally does not result in a rise in triglycerides)

The following are some strategies to try and decrease your blood triglyceride levels:

Dietary Treatment Summary

• Reduce intake of alcohol to: 0 - 3 drinks per day males, - 0 - 2 drinks per day females
• Reduce the intake of refined sugars.
• Substitute refined carbohydrates for complex carbohydrates
• Increase consumption of omega-3 polyunsaturated fats

How to reduce refined sugar in your diet and replace with complex carbohydrates:

• Limit the intake of sweet drinks such as soft drinks, cordials etc.
• Limit intake of sweets and lollies
• Limit baked/manufactured products high in sugar
• Reduce the addition of sugar to foods
• Use tinned fruit in clear fruit juice rather than in syrup
• Increase your intake of whole grain cereal products, beans, legumes, pasta

What are omega-3 fats?

Omega-3 fats are polyunsaturated fats found in several different foods. Alpha-linolenic acid (ALA) is one type of omega-3-fatty acid, which is present in plants and plant oils including linseed, canola, soy, walnut, legumes and dark green vegetables such as spinach, green peas and beans. Alpha-linolenic acid is an essential fatty acid which means that the human body is unable to make it and we therefore have to consume it in our diet. Alpha-linolenic acid can be converted to other forms of omega-3 fatty acids once inside the body. These include eicospentaenoic (EPA) and docosahexaenoic (DHA) fatty acids. EPA and DHA are longer chain omega-3 fatty acids and are also found naturally in large quantities in the oils of many varieties of seafood and fish (especially deep water fish).

Health benefits of omega-3 fats include decreasing triglyceride levels in the blood, decreased blood clotting which may decrease the risk of clots actually blocking arteries, and decreased occurrence and symptoms of immune-related conditions eg. Rheumatoid arthritis, inflammatory bowel disease and psoriasis.

How to increase the intake of omega-3 polyunsaturated fats:

• Increase your intake of oily fish eg. salmon, sardines, mackerel and other fatty fish to twice per week. Try to consume between 200-400g of fish per week
• Sprinkle some linseed over your breakfast cereal or porridge
• Use canola oil or flax oil

Your intake of omega-3 fat should be at least 2 grams per day (see table below as a guide).

Some plant sources of omega-3 fats