Limit Your Added Sugar
You know that too much of the sweet stuff is bad news, and thats definitely the case here. When youre eating sugary foods, its easy to end up chowing down on more calories than your body needs.
The excess will be turned into triglycerides, which can lead to serious trouble:One 15-year study found that people who got 25 percent of their calories from sugar were twice as likely to die from heart disease as those who ate significantly less.
The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day.
Consumption Of More Fiber
Fiber is of two types: soluble and insoluble fiber. Insoluble fiber does not absorb water and only helps to bulk up the stool in the treatment of diarrhea and constipation.
Soluble fiber, on the other hand, can dissolve in water to form a viscous liquid that slows down the movement of food in the gut.
This slows down the digestive process and suppresses appetite thereby reducing the intake of calories from meals.
The slow release of simple sugars into the blood will also help to reduce the production of insulin and consequently, the transformation of glycogen into triglycerides.
Natural Ways To Lower Your Cholesterol Levels
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Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.
However, like anything in the body, too much cholesterol creates concerns.
Like fat, cholesterol does not dissolve in water. Instead, to move around the body, it depends on molecules called lipoproteins. These carry cholesterol, fat, and fat-soluble vitamins in your blood.
Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein results in cholesterol deposits in blood vessel walls, which can lead to (
- heart attack
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Causes Of High Triglycerides
High triglycerides may be caused by the following conditions:
- obesity
- smoking
- medication side effects
Research published in the Canadian Journal of Cardiology reviewed data on the associations of triglyceride, HDL and LDL cholesterol with coronary artery disease risk factors. Researchers found that among men or women with low HDL cholesterol and high triglyceride levels, smoking, diabetes, sedentariness, hypertension and obesity were much more prevalent than among those at low risk with high HDL cholesterol and low triglyceride levels.
Hypertriglyceridemia is often observed in patients withtype 2 diabetesbecause insulin plays an important role in the regulation of lipid homeostasis. When the body is resistant to insulin, the organs that are sensitive to insulin regulation like the adipose tissue, liver and skeletal muscle are unable to function properly.
When Are Triglyceride Levels Measured
Triglyceride levels are usually measured whenever you have a blood test called a Lipid Profile. Everyone over age 20 should have their cholesterol checked at least every 5 years. Your healthcare provider can check your cholesterol and triglyceride levels by taking a sample of blood, which is sent to a lab for testing. The Lipid Profile shows your triglyceride level, total cholesterol level, HDL cholesterol and LDL levels.
Blood triglyceride levels are normally high after you eat. Therefore, you should wait 12 hours after eating or drinking before you have your triglyceride levels tested. Many other factors affect blood triglyceride levels, including alcohol, diet, menstrual cycle, time of day and recent exercise.
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How Does Cholesterol Contribute To Heart Disease
Cholesterol is a steroid molecule that is a large component of cellular membranes and a precursor to steroid hormones and vitamin D, among other functions. Cholesterol is transported throughout the body as lipid-protein complexes called lipoproteins. Low-density lipoproteins and high-density lipoproteins are generally measured when testing blood cholesterol levels.
LDL can transport cholesterol to arterial walls, contributing to the development of atherosclerosis and cardiovascular disease. Less commonly known is that size, density, and metabolic processes that alter lipoproteins play a large role in how damaging LDL can be to the endothelial cells that line arteries. HDL transports cholesterol away from tissues to the liver for reprocessing or disposal.
Natural interventions such as pantethine and artichoke may help with managing cholesterol levels and maintaining a healthy heart.
Note: High cholesterol is not the only risk factor for cardiovascular events. People interested in reducing their cardiovascular risks should follow the cholesterol-lowering strategies outlined in this protocol and read the Life Extension Magazine article titled How to Circumvent 17 Independent Heart Attack Risk Factors.
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Supplements Could Be One Part Of Your Cholesterol Management Plan
Isabel Casimiro, MD, PhD, is an endocrinologist at the University of Chicago in Illinois. As a physician-scientist in molecular biology, she uses her research on diabetes, lipid disorders, cardiovascular function, and more to provide comprehensive care to her patients. Her research findings have been published in several scientific and medical journals, including Cell Metabolism and the Journal of the Endocrine Society. Dr. Casimiro also has extensive experience providing gender-affirming hormone therapy and improving education regarding transgender medicine for endocrinology fellows. Her work with transgender patients has been published in the Journal of the Endocrine Society and Transgender Health. Dr. Casimiro also serves on graduate and medical school program committees and is a clinical instructor at the University of Chicago. Dr. Casimiro received her PhD in biomedical research from the Albert Einstein College of Medicine and her medical degree from the University of Washington. She completed her internal medicine residency and endocrinology fellowship through the Physician Scientist Development Program at the University of Chicago. She is board-certified in internal medicine.
If your cholesterol is too high, your healthcare provider may recommend medication or lifestyle changes to lower your cholesterol levels.² But you may also be interested in cholesterol-lowering supplements that can help you reach your cholesterol goal.
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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.
Foods That Lower Triglycerides
Your diet is the main contributor to your overall triglyceride levels, with high calorie, high-fat foods being the main culprits. Eating in excess amounts contributes to this problem as well, as when you take in more calories than you need, the body changes those calories into triglycerides, getting stored as fat. Following some of these tips can help you choose calories wiser and help lower your triglyceride levels:
- Reduce saturated fats and trans fats. These are commonly found in animal products, fast food, baked goods, and other prepackaged and processed foods
- Use healthy mono- and poly-unsaturated fats. Found in olive or canola cooking oil
- Eat more fruits and vegetables. Getting the majority of your calories from these sources make it satisfies hunger and keeps you away from unhealthy alternatives
- Alcohol in moderation. May be full of empty calories
- Avoid refined sugars. Typically found in processed foods
- Eat fish protein once or twice a week. Omega-3 fatty acids found in fish can help lower triglyceride levels
- Eat plenty of fiber. Fiber increases satiety, and also aid in decreases cholesterol absorption in the gut
- Limit total dietary cholesterol to 200mg per day
The following is a list of well-known natural foods that lower triglycerides:
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Eat Fatty Fish Twice Weekly
Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.
This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .
Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .
Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.
Summary
Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.
Why Lowering High Triglyceride Levels Matters
The national guidelines for fasting triglyceride levels in healthy adults are:
- Normal: Under 150 milligrams per deciliter .
- Borderline High: 151200 mg/dl.
- High: 201499 mg/dl.
- Very High: 500 mg/dl or higher.
When your triglyceride levels are high and you have a high amount of LDL cholesterol or a low amount of HDL cholesterol, all of this could contribute to the development of fatty buildups within the artery walls of the heart. The buildup can increase your risk of heart attack and stroke.
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Foods That Lower Triglycerides Naturally
Having high triglyceride levels is often part of the criteria when diagnosing high cholesterol, and it also plays a role in cardiovascular disease and strokes. Keeping triglyceride levels down in our blood stream may require the use of pharmaceutical medication, exposing you to the annoying and potentially harmful side effects. Thankfully, there is a natural way to regulate cholesterol and triglyceride levelsit includes keeping a healthy diet and simple lifestyle changes that will not only make you feel healthier but keep your blood vessels and heart muscles performing at their best. Here you will find a list of food that lower triglycerides.
Studies show over the past 30 years that more and more Americans are becoming overweight, leading to high triglyceride levels becoming a serious issue. They are linked to an increased risk of stroke and heart attack and may actually have a genetic predisposition, with high triglyceride levels and low good cholesterol numbers having a tendency to run in the family.
It is good to know what is considered a normal and abnormal triglyceride level.
- Normal: Less than 150mg/dl
High levels of triglycerides are often associated with obesity, diabetes, kidney disease, and thyroid disease.
Buying Guide For Best Cholesterol
Maybe your doctor has warned you that your cholesterol is too high. Maybe youre simply concerned about keeping your heart and circulatory system as healthy as possible. In either case, you may have wondered if there are alternatives to cholesterol-lowering prescription drugs. In fact, there are several natural alternatives that have proven effective in some studies.
Youll find a lot of cholesterol-lowering supplements on sale today, and with these products comes a lot of marketing hype. Its hard to know what to believe.
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What Are Triglycerides And Why Do They Matter
Triglycerides are a type of lipid, or fat, in the your blood. Any calories that arent needed when you eat are converted into triglycerides and stored in your fat cells. Then your hormones release triglycerides for energy in between meals. This cycle only becomes problematic when you eat more calories than you burn, which leads to high triglycerides, also called hypertriglyceridemia.
The National Cholesterol Education Program labels triglyceride levels in the following way:
- Normal less than 150 milligrams per deciliter
- Borderline high 150199 milligrams per deciliter
- High 200499 milligrams per deciliter
- Very high 500 milligrams per deciliter or higher
Triglycerides and cholesterol are different types of lipids that circulate in the blood. While triglycerides store calories that arent used and provide the body with energy, cholesterol is used to build cells and produce certain hormones. High-density lipoprotein helps remove fat from the body by binding with it in the bloodstream and carrying it back to the liver for disposal. Low-density lipoprotein carries mostly fats and only a small amount of protein from the liver to other parts of the body.
Incorporate Cinnamon In Your Diet
Cinnamon may help lower your triglycerides.
According to a 2003 study published in Diabetes Care, cinnamon improves the glucose and lipids in people with type 2 diabetes. Intake of 1 to 6 grams of cinnamon daily helped people with type 2 diabetes lower their triglycerides and LDL cholesterol.
A 2016 study published in the Journal of Traditional and Complementary Medicine found that supplementation with 500 mg of cinnamon extract for two months engendered a positive impact on the fasting insulin, blood glucose, total cholesterol, and LDL cholesterol levels while simultaneously enhanced the insulin sensitivity of subjects with elevated blood glucose.
- Add ¼ teaspoon of ground cinnamon to your morning oatmeal. You can also sprinkle ground cinnamon on smoothies, soups, and salads.
- Cinnamon is also available in capsule form at most drugstores and health food stores. Take the supplement after consulting your doctor.
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Supplements And Medications To Lower Triglycerides
Some diabetes medications, Actos , for example, will also lower triglycerides, says Shurmur. However, this drug may cause or worsen congestive heart failure, warns the FDA.
Otc Supplements For The Management Of High Cholesterol
Emily M. Ambizas, PharmD, MPH, CGPAssociate Clinical ProfessorCollege of Pharmacy & Health SciencesQueens, New YorkClinical Specialist, Rite Aid PharmacyWhitestone, New York
US Pharm. 2017 42:8-11.
Cardiovascular disease remains the leading cause of mortality and morbidity in the United States, with coronary artery disease being the number-one cause of death.1 Dyslipidemia is a major contributor to the development of CAD and other forms of atherosclerosis individuals with high total cholesterol levels have about twice the risk for heart disease. Approximately 100 million adults in the U.S. have total cholesterol levels > 200 mg/dL , and almost 74 million have high levels of low-density lipoprotein cholesterol .2,3 Adults aged > 20 years should have their cholesterol measured at least once every 5 years.2
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What Qualifies As High Triglycerides
According to MedlinePlus , blood levels less than 150 mg/dL fall under the triglycerides normal range, while anything higherknown as hypertriglyceridemiacan increase risk for heart disease. Elevated triglycerides can also be a very early sign of diabetes, states Kristin Thomas, MD, a board-certified internist and co-founder of Foxhall Medicine in Washington, DC.
Extremely high triglyceridesblood levels over 500 mg/dLmay be due to a genetic disorder and can increase the risk of pancreatitis, along with heart disease, including atherosclerosis , Dr. Thomas, co-author of You Can Prevent A Stroke, explains. It can be seen alone or in association with many other conditions, as well, such as metabolic syndrome, hypothyroidism, fatty liver disease and kidney disease, Dr. Malaney says.
Who Should Buy Fish Oil
In the world of supplements, fish oil is one of the most widely known as its name suggests, it is the concentrated and purified form of the fats that are found in oily fish like salmon, mackerel, and herring.
Its health benefits are widely known some research suggests it may improve triglycerides, pregnancy and heart health, and possibly also decrease your likelihood of neurodegenerative diseases like Alzheimers disease or cognitive decline.
There are three main types of omega-3s: ALA, DHA and EPA. ALA is alpha-linoleic acid, found mostly in plants like flaxseed and walnuts. The forms found in fish, seafood and eggs are eicosapentaenoic acid and docosahexaenoic acid .
The body can convert ALA to EPA and DHA but it is a slow and inefficient process and there are various factors that can affect that conversion. Most of the research below focuses on the benefits obtained from supplementation with fish oil, which contains both DHA and EPA.
Fish oil has a huge range of potential applications, but the strongest evidence for its uses lies in three primary categories. These are reducing risk of chronic disease, improving mental health and cognitive function, and reducing inflammation.
The cognitive benefits of fish oil are related to the strong importance of the ingredients DHA and EPA in the brainthese compounds work both independently and interdependently to improve brain plasticity and boost cognitive function.
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What Can You Do To Lower High Triglyceride Levels
Because your body can get triglycerides from the food you eat, it makes sense that changing your diet can help if you’re concerned with your triglyceride levels. In general, according to Ash, it’s important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbs and sugars that are bad news for your health.
One key nutrient to keep in mind is fat. According to Ash, switching out the types of fat you eat can make a huge difference. “Trans fats and polyunsaturated fats, like the fat in canola oil, are going to be the biggest offenders because they burden the liver, which is going to manufacture more triglycerides in order to make more LDL. So what we’re eating and how we’re supporting the liver is really what’s going to matter when it comes to triglycerides,” she says.
That said, fat is only one factor to consider when it comes to food. “Specific to food, fat itself is often not the culprit,” says registered dietitian Amanda Archibald, founder of The Genomic Kitchen. “Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.”
If your doctor has told you your triglyceride levels are on the high side, it’s worth asking them what foods to avoid and what lifestyle changes could help. Chances are, you’ll want to exercise more and go easy on trans fats and simple carbs.