Clash of the Fats: Triglycerides Verses Essential Fatty Acids
I confess that as a child I used to occasionally watch
professional wrestling. For the true fan I suppose it is
pronounced rasslin'. Once in a while my kids will find a match
on television. I try to explain to them that all the hard work
to which they apply themselves during the week to bolster their
intelligence can be nearly eradicated in less than one hour by
watching such theatrics. My ten year old simply responds by
saying something in Latin that I don't understand.
The intrigue, I presume, is that of battle. As boys we hoped
that one day we would be like these titans. Not in their goofy
shenanigans, but in their sheer power. As men most of us realize
that we never were like them. We enjoy the battle from the sofa
or in our minds. But we do enjoy it. We enjoy the indomitable
spirit, the raw strength, the clash. It is part of the human
condition. Man against man, champion against champion.
Most of our battles are fought on fronts that are much more
mundane. But they are real battles. The problem is some of our
most significant conflicts are fought on such ordinary fronts
that we tend to ignore them. Health issues are like that. As I
sit here writing these words I realize I do that. I ignore
preventive measures because the tyranny of the urgent captures
my attention and occupies my time. After all I have five
children with another on the way. I only have time to deal with
the most pressing matters. When I get sick I must deal with it.
But I find it difficult to take extra measures to prevent the
ailments in the first place. If we are talking about a stomach
virus or the common cold the issue is not very serious. But what
about heart disease? Since the early 20th century heart disease
has been climbing. Actually it is an epidemic. Ignoring it could
be much more serious than catching a cold. Yet I ignore it. Most
likely so do you.
For a long time we have known that high total cholesterol, high
LDL cholesterol and low HDL cholesterol are bad news for heart
health. But more recently it has become increasingly obvious
that high triglycerides elevate one's risk of developing heart
disease. We hear about it on the television and we read about it
on cereal boxes. Yet we ignore it. But perhaps by using a little
imagination we might have our interest peaked a bit. What if we
could tap into the intrigue of the battle in relation to
triglycerides?
Triglycerides are fats. That immediately turns many of us off.
Parenthetically triglycerides are necessary for life and are a
good part of our wonderful design. But we are concerned with
high triglycerides. These are the bad guys. They wear the black
hats. These are represented by the wrestler who wears the ugly
hood to conceal his identity. He is vile and unattractive. He
spits as he yells his taunts. As he mocks all his opponents the
audience mocks him. The only thing attractive about him is the
blonde in his corner calling him baby. We know she is an add-on
but she is part of the package.
High triglycerides are a nasty business. They have their
attractive side, mostly in the sweets and fats that permeate our
diets. But don't be fooled. They are bad news. They are not
worth the blonde in the corner.
What we need to do battle with this villain is someone in a
white hat. We need someone who tips his hat to the ladies and
who enters the saloon but never drinks whiskey. He is always a
gentleman. But he has a deadly aim. Few wrestlers wear hats but
we know the good guys when they enter the ring. They have a neat
appearance, are polite to everyone and the crowd loves them. But
in many respects they are like their opponents. They are human.
And they are strong. They just happen to be on the opposite side
of the conflict. They are on the right side.
In our universe there is a sense of drama. It is interesting to
me that one of the greatest opponents to high triglycerides is
also a fat. Like two wrestlers in the ring or two soldiers on
the battlefield, what makes the battle so interesting is that
two like things are paired up for the war.
In our battle for heart health two champions on either side of
the conflict pair up against each other. It is a strange concept
to many in our age of drugs. But if you want to reduce your
triglycerides do so with another fat.
There is a whole list of fats that are good for us. They are
called essential fatty acids. They are essential in the sense
that they are necessary for health. But they are also essential
in that our bodies can not make them. We must consume them in
our diets. In other words we must eat fat to reduce the effects
of fat. If we want to lower our triglycerides one of the most
effective things we can do is eat more fat.
Sounds great doesn't it? Like most things, however, we must be
selective. All essential fatty acids are necessary for health.
Not all of them, however, should be consumed in unlimited
amounts. In relation, though, to reducing triglycerides one
essential fatty acid rises to the top like a champion. That one
is called omega-3. Omega-3 fatty acid has been studied and
tested and shown many times to reduce triglycerides. The science
is incontrovertible. So much so that even the American Heart
Association recommends two to four grams of omega-3 per day for
patients with high triglycerides.
Omega-3 is found in many places. Even vegetarians have a
selection. But for lowering triglycerides the marine sources of
omega-3 have been shown to be much more potent than their
vegetative cousins. EPA and DHA (the two potent forms of marine
omega-3) are found in fish oils from cold water fatty fish like
salmon, mackerel and tuna. Cultures that have diets high in fish
(marine source omega-3) show a low incidence of heart disease.
Their blood platelets are less sticky, their cholesterol levels
are healthier and their triglycerides are lower. All this from
eating fat.
So what should we do? If we can ignore the potential problems of
pollutants like mercury we should eat more fish, especially cold
water fish, lots of it. Not only would this replace many of the
saturated fats in our other dietary choices but it would
counteract some of the damage incurred from less healthy fats.
But for many of us eating fish is the exception rather than the
rule. We would rather have the blonde in the corner. But in so
doing we are getting the villain in the mask. It is all part of
the package. Applying a little discipline in our dietary choices
can help a great deal. But even a little discipline may not be
enough. Consuming two to four grams of EPA plus DHA per day to
reduce triglycerides takes a lot of fish eating. Unless you live
in an igloo and take a dogsled to work you may find it difficult
to eat enough fish. Fish oil supplements may be your answer.
There are many on the market. Just make sure you buy yours from
a trusted source. You want to make sure you are getting what you
are paying for (omega-3) and nothing else (mercury).
Heart health does involve a sense of the theatric. In your
battle to reduce triglycerides enlist your own titan. In many
cases there is no need to send a drug to do a fat's job.
For more information on triglycerides, healthy diets and omega-3
please use the links below:
Omega-3
and Triglycerides
Triglyceride Reducing Diets
Tri
glycerides