How To Control High Cholesterol And Triglycerides

How Do Triglycerides Circulate In The Blood

Pure cholesterol cannot mix with or dissolve in the blood. Instead, the liver packages cholesterol with triglycerides and proteins called lipoproteins. The lipoproteins move this fatty mixture to areas throughout the body.

Types of these lipoproteins include very low-density lipoproteins , high-density lipoproteins and low-density lipoproteins .

Reduce Your Intake Of Saturated And Trans Fats

Adopt and follow a healthy diet thats low in saturated and trans fats. A diet high in these fats can raise levels of LDL cholesterol in the blood.

Saturated fat is usually solid at room temperature. Its found in animal products such as meat and dairy, but also in palm oil, coconut oil and full-cream milk. Read more about saturated fat-rich foods here.

Trans fats are found in store-bought baked goods, snack foods and deep-fried foods. There is strong evidence that trans fats increase levels of LDL cholesterol in the blood, while decreasing levels of HDL cholesterol.

Some foods contain cholesterol . Foods that contain cholesterol include liver, pate, kidneys, prawns and egg yolks. These types of food are not usually eaten in large quantities, so its OK to include them in your diet in small amounts.

Foods that contain saturated fats have a greater effect on blood cholesterol levels than foods that contain dietary cholesterol.

What Causes High Cholesterol

Some causes of high cholesterol include:

• High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
• Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
• Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
• Low levels of physical activity and exercise.
• Being overweight or obese and having too much body fat around your middle.
• Smoking can lead to high cholesterol levels.
• Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.

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Treatment For High Cholesterol

Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.

• Move more. Regular physical activity is one of the best things you can do for your heart health. Increasing your physical activity from as little as 10 minutes a day to the Australian governments recommended 30 to 45 minutes a day, five or more days of the week, can help manage your cholesterol levels and reduce your risk of heart disease.
• Quitting smoking reduces the risk of heart disease and can help reduce cholesterol levels. The most effective way to stop smoking is with a combination of stop-smoking medicines and support from a service like Quitline . Speaking to your GP is also a great first step.
• Drinking alcohol doesnt have any health benefits. Alcohol contributes unnecessary kilojoules and is of low nutritional value. Alcohol is not a necessary or recommended part of a heart-healthy eating pattern. If you do drink, to reduce your risk of alcohol-related harm, healthy women and men should drink no more than 10 standard drinks a week and no more than four standard drinks on any one day.
• You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

Work With Your Doctor On A Lower Cholesterol Plan

Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.

Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.

For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.

But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.

Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.

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How Can I Lower My Cholesterol With Medicines

As well as making lifestyle changes, some people will need to take cholesterol-lowering medicines to reduce their risk of heart and blood vessel disease, known as cardiovascular disease. The medicines most commonly used are called statins.

Your doctor will consider all your risk factors for cardiovascular disease before suggesting medication not just your cholesterol and lipid results. If youve already had a heart attack or stroke, taking statins can substantially lower your risk of having another one.

Statins work by slowing the amount of cholesterol made in your liver. In response, your liver uses the cholesterol already in your blood to make up for the deficit. This lowers the level of LDL cholesterol in your blood.

If statins alone do not lower your cholesterol enough, you may need additional medicines.

Contact your doctor if your medicines are causing any side effects.

What Not To Eat The Foods To Avoid

How to behave on the opposite side, that is: what not to eat in case of high triglycerides? First, we need to reduce the intake of as much as possible simple sugars. It is also necessary to strongly limit or better still eliminate those foods which promote the increase of LDL cholesterol .

In case of particularly high levels of triglycerides it is recommended to further reduce, in any case by relying on your doctor, thecarbohydrate intake. You may need to limit your intake to whole grains or rice only, avoiding bread and pasta altogether.

Heres a summary of the 2015-2020 Dietary Guidelines for Americans:

Avoid industrial trans fats.

Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.

Reduce calories from solid animal fats with plant oils when possible.

Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.

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Cut Back On Sugar And Refined Carbs

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.

Work In Some More Movement To Your Daily Tasks

Do I need to start running every day? Do I need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! But there are many other choices, and finding a routine that works for you is whats most important. After all, the best exercise for heart health, is the one that youll stick with.

Simple swaps to get more exercise each day

Ideally, you want to aim for at least 2.5 hours of moderate physical activity every week. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week. The key is to just get started.

For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day? Go a little farther than usual or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series? Try stretching, dumbbells or kettlebells while youre watching rather than just sitting on the couch. Also look for chances to bring motion into your daily life, such as walking while you talk on the phone.

If youre feeling good, work up to more intense physical activity, like swimming laps, jogging or hot yoga. Dont overexert yourself, but remember that regular and consistent exercise has benefits beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being.

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Limit Your Sugar Intake

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.

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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.

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What Is Hdl And Ldl

There are 2 types of cholesterol HDL and LDL. You could think of HDL as the good kind of cholesterol and LDL as the bad.2

• HDL: This type of cholesterol helps clear out excess LDL cholesterol in the blood and brings it to your liver, which breaks it down and helps your body remove it.
• LDL: This type of cholesterol can build up in your arteries and cause a blockage that may result in a heart attack or stroke. And, it can lead to narrowing the arteries so much that healthy blood flow is reduced throughout the body. LDL is a known culprit of heart disease.

High Triglycerides What To Eat

What to eat to lower triglycerides? There are several recommended foods, keeping in mind not to overdo the quantities taken.

Cereals and whole grains and rice

Even in the form of pasta or bread, these products help the body to maintain a sense of satiety for longer, to perform digestive functions optimally and to contain blood sugar levels. Excellent contribution of fibre, useful for lowering high triglycerides.

Fruits and vegetables

Lots of vegetables as a source of dietary fiber, which will help reduce excess triglycerides. Yes also to fresh fruit, although it is recommended to avoid consuming bananas, figs, persimmons, grapes and mandarins.

Fish

Green light also to fish, especially when it comes to sardines, herring, salmon and mackerel. The fish mentioned have meats rich in omega-3 fatty acids, believed to be effective in reducing triglycerides.

legumes

How to forget i legumes, excellent source of vegetable proteins and among the main alternatives to red meat and aged cheeses.

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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:

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Causes Of High Triglycerides

While the food we consume can have a major impact on our triglyceride levels, lesser-known factors, like how much we sleep, how much alcohol we drink and even our stress level, can also affect the triglyceride levels. Doctors can normalize the levels, provided they understand the exact cause of increased triglyceride levels. Here are some surprising causes for high triglycerides and how to overcome them.

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What Are Ldl And Hdl Cholesterol

Cholesterol travels through the blood on proteins called lipoproteins. Two types of lipoproteins carry cholesterol throughout the body:

• LDL cholesterol, sometimes called bad cholesterol, makes up most of your bodys cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
• HDL cholesterol, sometimes called good cholesterol, absorbs cholesterol in the blood and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

When your body has too much LDL cholesterol, the LDL cholesterol can build up on the walls of your blood vessels. This buildup is called plaque, and it can cause health problems, such as heart disease and stroke.

Good And Bad Cholesterol

You will often hear doctors and dietitians talk about two different types of cholesterol low-density lipoprotein cholesterol , and high-density lipoprotein cholesterol . This way of talking about cholesterol is a convenient shorthand, but strictly speaking, it is not really correct.

Strictly speaking, as any good chemist will tell you, cholesterol is just cholesterol. One molecule of cholesterol is pretty much the same as another. So why do doctors talk about good and bad cholesterol?

The answer has to do with lipoproteins.

Lipoproteins. Cholesterol are lipids, and therefore do not dissolve in a water medium like blood. In order for lipids to be transported in the bloodstream without clumping together, they need to be packaged into small particles called lipoproteins. Lipoproteins are soluble in blood, and allow cholesterol and triglycerides to be moved with ease through the bloodstream.

The behavior of the various lipoproteins is determined by the specific kinds of proteins that appear on their surface. Lipoprotein metabolism is quite complex, and scientists are still working out all the details. However, most doctors concern themselves with two major types of lipoproteins: LDL and HDL.

LDL Cholesterol Bad Cholesterol. In most people, the majority of the cholesterol in the blood is packaged in LDL particles. LDL cholesterol is often called bad cholesterol.

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How Quickly Can I Lower My Cholesterol

Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.

If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.

You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.

Know The Dangers Of Trans Fats

Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.

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