Lowering Triglycerides...

[jd808]

To give a bit of background, I'm a 34 yr old male who's lives most of the week behind a desk.  I'm about  5'6" and weigh close to 175lbs.  Well I recently had my levels checked and it was basically a wake up call to get myself in order.
My total cholesterol levels were at 275, and my triglycerides are at 440.  I was annoyed that my doctor didn't even suggest diet change and exercise, he just quickly pulled out his pad and paper and wanted to put me on medication.
Well being hard headed and stubborn, I told him I'd rather try to lower it w/o pills.
Well here is my dilemma...
I'm pretty clear on what I need to eat to lower my cholesterol, but I'm a bit confused about the triglycerides.
There seems to be a lot of conflicting reports on the web, so I'm a bit confused with the following...
How much fruit can I consume?  I love eating bananas, apples and grapes, but I read on some websites that one needs to limit your fruit intake. But other sources say to eat as much whole fruit as possible.  So I'm truly torn on what to do.  I would ask my doctor, but he'll just go back on the whole meds topic, which I truly want to avoid.  

So any insight from anyone with a similar experience is truly appreciated.

thx.

[peekawho]

Be a bit careful with the types of fish you do consume, and be aware of the elevated mercury levels that some contain.
Most are safe, but some of them you do want to limit to just a few ounces a week.  

Do not supplement with niacin or fish oil without clearing things with a physician, first.   There are certain medical conditions where supplementation with large doses of niacin and fish oil are contraindicated.   Your physician should always be aware of any supplements you take, natural or otherwise.

[Ranaesheart]

Mayo Clinic published an article entitled "Fish Oil and Red Yeast Rice Studied for Lowering Blood Cholesterol" where a group of researchers from Pennsylvania examined whether an alternative approach to treating high blood cholesterol may provide an effective treatment option for patients who are unable or unwilling to take statins.

The researchers noted that there was a reduction in LDL cholesterol levels in both groups. The alternative treatment group experienced a 42.4 percent reduction, and the statin group experienced a 39.6 percent reduction. Members of the alternative therapy group also had a SUBSTANTIAL REDUCTION IN TRIGLYCERIDES.  

The entire article can be found at http://www.mayoclinic.org/news2008-rst/4902.html

Here's some additional information you might find useful.

For most people, elevated triglycerides are caused by three related factors: consuming too many calories, inadequate exercise, and being overweight or obese. As food is consumed, the digestive system makes triglycerides, an important source of energy. Once immediate energy needs have been met, extra triglycerides can be stored in the body's fat cells for use later.


Other factors can increase triglyceride levels. They include health conditions such as type 2 diabetes, hypothyroidism, kidney or liver disease, medications including thiamine diuretics, beta-blockers or hormone therapies, and alcohol. For some people, alcohol alone dramatically raises triglycerides.


* Cut back on sugary foods, such as cookies and pop. In some people, this leads to a large decrease in triglyceride levels.

* Cut back on alcohol.

* Lose excess weight.

* Increase exercise to at least 30 minutes a day nearly every day.

* Eat fish high in omega-3 fatty acids such as mackerel, lake trout, herring, sardines, albacore tuna and salmon.

* Consider medications if diet and lifestyle changes don't help.

Weight loss from diet changes and exercise are the first steps. Supplemental niacin or high-dose fish oil are often effective.

Best wishes ...

[peekawho]

Many people have had success with a South Beach type of approach--lean meats, limited fruits and carbohydrates type of diet.  I love grains and fruits too much to stick with a plan like this forever, but I've heard that people have had good luck with it.

You may find that simply changing your diet to include lower fat meats, complex carbohydrates, and at least 5 fruits and veggies a day, coupled with a good healthy exercise plan will help a great deal.

Diet and exercise may not be the complete answer, though.  Some hyperlipidemias respond to diet and exercise, many do not.