Best Diet For High Cholesterol And High Triglycerides

Diet For High Cholesterol And Triglycerides

To lower cholesterol and triglycerides, you dont need to follow a cholesterol-free diet, just avoid consuming the ideal amount of fat and avoiding excess sugar hidden in the diet.

Nutrition is an evolving science, and cholesterol and triglyceride diets have evolved with recent science. This article will dispel some myths and give you some guidelines for lowering cholesterol and triglycerides with a healthy diet.

Understanding The Test Results

A full lipid profile can be an important part of your childs health information. It shows the levels of each type of fat in the blood. These include LDL, HDL, triglycerides, and total cholesterol. Your child’s doctor can tell you what the results should be for your child. In general, healthy levels are:

• LDL of less than 130 mg/dL

• HDL of greater than 35 mg/dL

Some children and teens have families with high cholesterol or early heart disease. In these cases, the National Heart Lung and Blood Institute advises these levels for cholesterol:

Total cholesterol

Medications Can Lower Ldl And Triglycerides

To get cholesterol and triglycerides into the target zone, many people with diabetes need to add medications to their healthy eating and exercise plans. Reducing elevated LDL cholesterol is typically the top priority. To achieve the target goals, many people need to take a medication in the statin category.

The American Diabetes Association recommends that statin therapy be added for people who have:

• a lower risk of cardiovascular disease and whose LDL cholesterol doesnt hit the target of 100 mg/dl or less with healthy lifestyle change.
• cardiovascular disease and who dont reach the LDL cholesterol target of 70 mg/dl or less.

Statin medications are most effective at lowering LDL cholesterol. All medications should be prescribed and monitored by a health care provider.

Common statins include:

Other medications that lower both LDL cholesterol and triglycerides:

• Prescription-strength niacin

Other medications prescribed to lower LDL cholesterol:

• Bile acid sequestrants, such as Questran or Colestid
• Welchol , a bile acid sequestrant that can also lower blood glucose

Other medications prescribed to lower triglycerides:

• Prescription-strength fish-oil pills

Other medications to lower cholesterol and blood pressure:

Medications that have been found to increase triglycerides:

• Birth-control pills
• Tamoxifen, a breast cancer drug

Read Also: Is Cholesterol Saturated Or Unsaturated

How Often Should I Have My Cholesterol Tested

Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.

All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.

What Is A Healthy Blood Cholesterol Level

For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication.

Read Also: How To Clear Blood Vessels Of Cholesterol

Add These Foods To Lower Ldl Cholesterol

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

What Are Triglycerides And Why Are They Important

Triglycerides are a type of blood lipid and theyre made up of free fatty acids. Theyre stored in your body fat, but youll also find them in your blood, says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. And because your liver makes them, theyre also found in your liver and then your tissues. Our body gets triglycerides either from the food that you eat or from the body it manufactures triglycerides in the liver.

Its important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production, Ash explains. And our muscles are specifically what like to uptake fatty acids or triglycerides. So theyre fatty acids that the body usually uses for energy.

Your body needs energy from food to function. But excess energy, especially from sources like simple carbohydrates, can be stored as triglycerides, which can create issues if your triglyceride levels are elevated above the normal range. According to the Mayo Clinic, if your triglycerides are over 150 mg/dL, then youre at a greater risk for developing heart disease.

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Does Walking Lower Cholesterol

Walking raises your good cholesterol and lowers your bad cholesterol. A brisk 30-minute walk three times per week is enough to raise your good cholesterol and lower your bad cholesterol a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.

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.

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Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

Getting Accurate Test Results

Getting a cholesterol test is easy. It involves having a tubes worth of blood drawn from your arm during a routine visit to your physician. The preparation, however, takes a little effort to ensure the most accurate reading. Food and drink can affect your triglyceride level, so you should fast for 12 hours beforehand. You should also avoid drinking alcohol for at least 24 hours before the test. You can drink water and take most medications you normally use, as these should not affect the test results. If you are not sure about your medications, check with your doctor before getting the test done.

Also Check: Will Fish Oil Lower Cholesterol

Ask Your Doctor About Natural Supplements

Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.

Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.

Below are a few of the main supplements that have been studied:

• Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (

Summary

Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.

Go Crazy With Colorful Fruits And Vegetables

Fruits and vegetables have scads of ingredients that lower cholesterolincluding fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrumleafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.

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Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

How Can I Lower My Cholesterol By Making Lifestyle Changes

You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.

Also Check: Why Take Cholesterol Tablets At Night

High Triglycerides Diet: Foods To Eat Sample Menu And More

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Triglycerides are a type of fat in the blood that when elevated increase your risk for heart disease and other health problems.

Fortunately, you can lower high triglycerides by making changes to your diet.

This article explains what to eat and avoid to lower your triglycerides and provides a 3-day sample high triglycerides diet menu.

Establish A Regular Meal Pattern

Insulin resistance is another factor that can contribute to high blood triglycerides.

After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.

If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.

Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .

An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .

However, the evidence is mixed when it comes to meal frequency.

A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (

Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.

Summary

While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.

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Skip The Cakes And Pastries

Baked goods may taste good, but they are loaded with sugar and saturated fat that can make triglyceride levels climb. Bake goods and pastries may also contain dangerous trans fats. These types of fats should be avoided in all amounts. Read nutrition labels before you indulge in baked goods. If you strive for weight loss, to reduce high cholesterol, and to modify other factors for cardiovascular disease, limit your consumption of baked goods. Eat high-fiber, whole grain foods instead of baked goods. Just be mindful to stay within the carbohydrate intake limit your doctor has established for you to reach your triglyceride goals.

Know Your Numbers And What To Do About Them

When it comes to cholesterol, it’s important to know your numbers. Hyperlipidemia means your blood has too many lipids , such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means you have too much non-HDL cholesterol and LDL cholesterol in your blood. This condition increases fatty deposits in arteries and the risk of blockages.

Another way your cholesterol numbers can be out of balance is when your HDL cholesterol level is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.

If youre diagnosed with hyperlipidemia, your overall health and other risks such as smoking or high blood pressure will help guide treatment. These factors can combine with high LDL cholesterol or low HDL cholesterol levels to affect your cardiovascular health. Your doctor may use the ASCVD Risk Calculator to assess your risk of a coronary event in the next 10 years.

The good news is, high cholesterol can be lowered, reducing risk of heart disease and stroke. If youre 20 years or older, have your cholesterol tested and work with your doctor to adjust your cholesterol levels as needed.

Often, changing behaviors can help bring your numbers into line. If lifestyle changes alone dont improve your cholesterol levels, medication may be prescribed. Lifestyle changes include:

Also Check: How To Bring Cholesterol Down Fast

What Are Risk Factors For High Triglycerides

Factors that may raise triglyceride levels include:

• Excessive alcohol use.

• American Academy of Family Physicians. High Cholesterol. Accessed 11/182/2021.
• American Heart Association. Cholesterol. Accessed 11/18/2021.
• Centers for Disease Control and Prevention. Getting Your Cholesterol Checked. Accessed 11/18/2021.
• Hormone Health Network. Triglycerides. Accessed 11/18/2021.
• MedlinePlus. Triglycerides Test. Accessed 11/18/2021.
• Merck Manual Consumer Version. Overview of Cholesterol and Lipid Fats. Accessed 11/18/2021.
• National Heart, Lung and Blood Institute. High Blood Triglycerides. Accessed 11/18/2021.

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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Ways To Lower Triglycerides

Candy, cookies, pies, pastries, ice cream, frozen yogurt, puddings, fat free desserts , fruit juice, other sweet beverages, such as soda, sweetened iced tea, iced coffee beverages, lemonade, fruit punch, sports drinks, energy drinks. Also limit added sugar of any kind, syrup, and honey.

White bread, bagels, pita, etc, white rice, white pasta, white flour in any product, pretzels, rice cakes, ready-to-eat cereals made with white flour.

• INSTEAD: use whole grain breads, cereals, and pasta, and increase fiber intake.
• Old fashioned or steel cut oats are great choices, as are brown rice, quinoa, wheat berries, amaranth, and other whole grains.
• Choose legumes often chickpeas, lentils, pinto beans, kidney beans, black beans, etc.
• Note: eating too much of any high-carbohydrate food will contribute to high triglycerides

Choose foods rich in omega 3 fatty acids, and monounsaturated fats :

• Fatty fish: salmon, mackerel, sardines, tuna, trout, bluefish, herring, swordfish. Eat at least 2 servings per week limit albacore tuna and swordfish.
• Flaxseed oil and ground flaxseed , walnuts, soy products such as tofu and soy milk, dark leafy greens
• Other nuts and seeds are also good almonds, pecans, pistachios, cashews, sunflower seeds, etc.

Maintain a healthy weight, or lose weight if needed.

• You may be surprised that even a modest weight loss can greatly reduce your TGs, cholesterol, and heart disease risk.

Avoid trans-fatty acids in processed foods

Limit saturated fats

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