/11make A Workout Routine
Good cholesterol, HDL has an inverse relationship with triglyceride levels, which means adequate levels of HDL can lower the triglyceride levels.
Regular aerobic activity has been linked with lower triglyceride levels. Some common aerobic activities include jogging, walking, bicycling and swimming.
Studies have also found that exercising at a higher intensity for less time is more effective than exercising at a lower intensity for a longer time.
Lunches To Reduce Your Risk Of Heart Attack
Here are some flavorful lunches you can pack, and a few you may even be able to buy.
Soup & Salad
1 cup vegetable, black bean, or lentil soup
5 whole-wheat crackers
2 cups salad made with dark greens, like spinach, mixed greens, or radicchio
1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes
1 cup fruits: apples, grapes, kumquats, pears
1 Tbsp salad dressing made with olive oil or canola oil
Sandwich With Double Crunch
2 slices whole-wheat bread or 1 hamburger bun
2 oz tuna
Dill pickle relish or sugar-free sweet pickle relish
Top with thin slices of apple or pear for crunch
Add this crunchy side:
1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear
1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu
1/2 cup whole-wheat pasta or rice
1 cup pineapple chunks
2 oz grilled chicken breast on whole-grain sandwich
1 cup side salad
1 piece of fresh fruit
Look At Your Prescription Meds
A bunch of different drugs can potentially raise triglyceride levels, including oral estrogen, corticosteroids, and antipsychotic drugs.
If your numbers recently measured high, be sure to review any prescription drugs you might be taking with your doctor. If one of your meds is the culprit, you can talk figure out a plan for protecting your heart health.
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High Triglycerides And Nafld
Excess triglycerides have to go somewhere. One place they go is the liver.
When too much fat builds up on the liver, a condition called non-alcoholic fatty liver disease can develop.
NAFLD isnt always harmful, but it can lead to cirrhosis, or liver failure. Unsurprisingly, high triglycerides are strongly linked to the development of NAFLD.
G Fat/day Triglyceride Control Diet
You can adapt your own diet to provide less than 25g per day of fat if you are confident with this. The fat should be spread throughout the day. Otherwise please see below for some ideas or speak with your dietitian. If you are hungry, try increasing the lean protein content of the diet.
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Stay Wary Of Trans Fats
Another category of unhealthy fats include trans fats which increase the levels of LDL in your body. A variety of food products that you pick from the shelf are rich in trans fat and is labelled hydrogenated oil. This type of oil is made by adding hydrogen to vegetable oils in an effort to increase the shelf life of the product.
It is thus important that you read the labels of the products you buy and avoid the ones that contain trans fat.
Most Of The Time Choose Plant Proteins Such As Beans And Tofu Over Meat
We all know that eating lean meat like skinless chicken breast is better for our hearts than fatty meats like prime rib. And certainly, lean meats like white poultry and game meat are part of the Pritikin Eating Plan.
If plant-based, protein-rich foods like tofu have turned you off in the past, youre in for many delicious surprises at Pritikin.
But is your goal ratcheting down your blood cholesterol as much as you can? Are you trying to not only halt but reverse the build-up of plaque in your arteries?
If so, its a good idea to choose plant proteins over meat most of the time. Thats because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meat to no more than once weekly, and to a 3.5-ounce serving or less.
Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, theyre also high in soluble fiber, which lowers blood cholesterol.
Another excellent choice is fish, particularly fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If youre using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.
Other types of fish do not contain as many omega 3s, but theyre still good choices, preferable to land animal meat.
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The Effects Of Alcohol On Triglycerides And Ldl
Moderate alcohol intake can increase HDL cholesterol, and that’s a plus. It also might increase insulin sensitivity and cause other positive health responses. The recommendation for alcohol use is mild or moderate consumption. Using alcohol in moderation is considered one drink a day for women and two drinks a day for men.
Note: The beneficial effects of alcohol are not great enough to endorse the use of alcohol if you do not already drink. Talk with your health care provider about the pluses and minuses of alcohol for you and your health.
Diet Plan To Lower Cholesterol And Lose Weight
Improve your cholesterol levels, and much more… Lose weight. Lower your blood pressure. Reduce blood sugar.
You get it all with this meal plan to lower cholesterol, created by the dietitiansand physicians at the renowned Pritikin Longevity Center in Miami. Plus, you’ll enjoy all kinds of filling, delicious foods. Get started now!
Consistently, research has found that a meal plan full of soluble-fiber-rich foods was incredibly successful in lowering cholesterol as effective, in fact, as statins.
Sure, drugs like statins can reduce cholesterol. But following a heart-healthy diet like the Pritikin Eating Plan, or adding Pritikin to statin meds, may lower your cholesterol even more. Down shoots LDL cholesterol as well as all forms of bad cholesterol, known as non-HDL.
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Low Cholesterol Diet Plan For Beginners
In this 7-day plan for beginners, we map out a week of healthy meals and snacks that will help lower your cholesterol. To keep it simple, we meal-prep breakfast and lunch so you can grab-and-go plus we focus on simple recipes without lengthy ingredient lists. Bonusyou’ll see several one-pot and sheet-pan dinners which means less time spent on cleanup. To help lower cholesterol, we include plenty of fiberan important nutrient for both gut and heart healthby focusing on fruits and vegetables, whole grains and legumes while limiting cholesterol-raising saturated fat and simple carbohydrates.
See More:High Cholesterol Diet Guidelines
Reduce Your Sugar Consumption
It is well understood that excess sugar can lead to more calories and high triglycerides. The foremost step that you must, hence, take is to cut down your sugar intake. Maintain healthy levels of sugar in your body. Try to avoid as much sugar consumption as possible by limiting your intake of added sugar.
Since you cannot and should not completely avoid sugar consumption, it is advised that you should make healthier choices by choosing natural sweeteners over artificial ones.
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Ways To Lower Your Triglycerides Quickly
Triglycerides are a type of fat found in your blood that your body needs to produce energy.
However, about 30% of Americans have hypertriglyceridemia a condition where you have too many triglycerides in your bloodstream.
High blood triglyceride levels are a risk factor for cardiovascular disease, including heart attack and heart disease.
High triglycerides may also be a sign of metabolic syndrome, a combination of high blood pressure, high blood sugar, high cholesterol levels, high triglyceride levels, and excess body weight. Metabolic syndrome puts you at an increased risk of heart attack, type 2 diabetes, and obesity.
If you have high triglycerides, theres a lot you can do to bring them back into a healthy range.
This article covers 7 ways to lower your triglycerides, as well as vitamins and supplements that lower triglyceride levels.
How Do Foods Affect Triglyceride Levels
Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:
- Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
- Limit hard candies, chocolates, candy bars, and gummy bears.
- Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
- Choose sugar-free gum or mints instead of the regular versions.
- Try light or low-sugar syrups on pancakes and waffles.
- Spread breads and crackers with no-sugar-added jelly or preserves.
- Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
- When selecting cereals, choose those with no more than 8 grams of sugar per serving.
- Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
- Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
- Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
- Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:
Natural sugars, when eaten in excess, can also raise your triglyceride level.
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Healthy Fats Can Help Lower Cholesterol
Replace unhealthy fats, such as saturated and trans fats, with monounsaturated fats and polyunsaturated fats rich in omega-3 and omega-6 fatty acids. To eat more omega-3 fats, include fatty fish, flaxseed or ground flax, and walnuts in your eating plan. The oils that contain omega-3 fats are olive and canola oils. The ADA recommends eating two servings of omega-3-rich fish per week as part of a heart-healthy diet. The oils high in omega-6 fats are corn, soybean, and sunflower oils.
Eat less of these unhealthful fats:
— Saturated fat: The biggest food contributor to elevated LDL cholesterol is saturated fat. To remedy the cause-and-effect relationship between saturated fat and LDL, the ADA recommends limiting saturated-fat intake to less than 7 percent of your daily calories. So if you’re trying to eat no more than 2,000 calories a day, that would mean eating no more than 140 calories from saturated fat daily, or 15 grams of saturated fat.
— Trans fat: The ADA also recommends avoiding foods that contain trans fat. Although many restaurants and manufacturers advertise products as having zero trans fat, if the ingredients include shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil, the food likely contains trans fat. Labels are not required to list trans fat if the total is less than 0.5 grams per serving. Eating multiple servings of such foods means trans-fat intake can add up.
And Limit Unhealthy Ones
Namely, trans fats or partially hydrogenated oils, which sometimes show up in baked goods, snack foods, fried foods, refrigerated dough , nondairy creamers, and margarines.
Eating these harmful fats can send your triglycerides up in just a few short weeks, not to mention raise your LDL cholesterol and lower your HDL cholesterol.
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How The Ketogenic Diet Lowers Triglycerides
When carbohydrates are restricted, insulin levels drop, which increases the activity of lipases like triacylglycerol lipase and hormone sensitive lipase . These lipases help break down triglycerides for energy usage.
After the lipases do their job, the components of the triglycerides move out of the cells in different directions. Glycerol, the backbone of triglycerides, is taken to the liver for further breakdown or glucose synthesis . Free fatty acids, the other components of triglycerides, are carried in the blood to cells that further break them down for energy by a process called beta-oxidation. In the liver, the free fatty acids are converted into ketones, an organic compound that the brain and muscle can use as an alternative fuel source.
Without a lot of carbohydrates in the diet, the cells will start burning more fat and ketones for fuel, and the liver will be focused on forming sugar and ketones for energy rather than triglycerides for storage. As a result, triglyceride levels drop and blood sugar levels to normalize.
This process is the main reason why many meta analyses found that a decrease in carbohydrates leads to a decrease in triglycerides, and no other diet elicits these processes better than the ketogenic diet. However, there is another important mechanism that reduces triglycerides, which the Mediterranean diet takes advantage of the most.
Instead Eat Healthy Fats
Not all fats are created equal when it comes to triglycerides. Certain healthy fats actually make the body work better, according to the AHA, so you do want to include them in your diet. Replacing saturated fat with monounsaturated and polyunsaturated fat has been shown to help reduce TG levels, Palinski-Wade says, adding that the connection is quite direct: Research has shown that every percent you decrease your intake of trans fatsreplacing them with monounsaturated or polyunsaturated fatlowers your triglyceride levels by the same amount. Eating avocados and cooking with olive oil instead of butter are great ways to add these healthy fats to your diet.
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Taking Supplements To Lower Triglycerides
The data show that diet and exercise are practical approaches for lowering triglycerides. However, for some people, lifestyle changes may not be enough. In that case, it may be worth discussing supplements with your healthcare provider.
Heres a list of possible choices.36
- Niacin: 2,000 to 3,000 mg per day37
- Berberine: 500 mg twice daily38
- Fish oil: Eicosapentaenoic acid 2 to 4 grams per day 39
- Curcumin: 80 to 100 mg daily40
- Fenugreek: 10 grams per day41
Skip The Sweet Drinks
One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.
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Eatand Drinkless Added Sugar
If you notice youre reaching for chocolate bars and springing for larger sizes of your favourite flavoured coffee, you may need to crack your sugar addiction. Getting hopped up on the sweet stuff doesnt do your triglycerides any favours. Any added sugar can cause a spike in TG levels, from both food and drink, Palinski-Wade says. Aim to limit your intake of added sugar to no more than 10 percent of total calories to help prevent triglyceride levels from rising. Look out for added sugar in flavoured drinks , breakfast cereals, and yogurtsand keep an eye out for sneaky sugars that end in ose, such as sucrose, fructose, lactose, and dextrose.
Cut Your Sugar Intake
If the Standard American Diet is high in anything, its high in sugar.
Thats right. The average American eats about 152 pounds of sugar every year!.
Added sugar comes from sweetened drinks, baked goods, candy, desserts almost anything that comes in a package. That includes the purple Kool-Aid at the gas station.
And yes, added sugar in the diet means added sugar in the blood.
Your liver then turns that sugar to triglycerides. Its a safety mechanism, if you recall, to prevent dangerous hyperglycemia.
Those triglycerides, unfortunately, end up as body fat or visceral fat around your organs. They also end up in your blood, where you can measure them.
In one study, researchers found that fructose and high fructose corn syrup significantly increased triglyceride levels in young men and women for 24 hours following ingestion.
After 24 hours, however, their serum triglycerides returned to baseline. Where did all those triglycerides go? They were probably stored away.
Another study found that sugar intake was linked to higher triglyceride levels in children.
Low-carb, low-sugar diets, on the other hand, are linked to lower triglyceride levels. More on that now.
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How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
What Is The Best Triglyceride Lowering Diet Low
Lets start by comparing two ends of the dietary spectrum Low-carb versus low-fat.
A recent meta-analysis of randomized controlled trials evaluated the effects that low-carb and low-fat diets had on triglyceride levels with conclusive results. Researchers found greater reductions in triglyceride levels on the low-carb diet.
In another study by Bonow and Eckel, the two scientists concluded that low-carb diets produced a more robust triglyceride-lowering effect than low-fat diets, even if there was a similar magnitude of weight loss after one year.
These studies confirm what we found above. Eat more carbohydrates and less fat, and youll increase your triglyceride levels. Eat fewer carbs and more fat, and the opposite will occur. In fact, researchers found that for every 5% decrease in total fat, triglyceride level was predicted to increase by 6% and HDL cholesterol to decrease by 2.2%.
However, there could be other variables at play in this case. When you reduce fat consumption, youll be more likely to eat processed carbohydrates, which limit fat burning and increase fat production. So, high triglycerides levels only have to do with increased processed sugar consumption, right? Not quite.
However, there is another diet that heralded more than the low-carbohydrate ketogenic diet for its health benefits. Could this diet be the perfect balance of carbs and fats? Or is the low-carbohydrate diet always better?
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