Best Natural Ways To Lower Triglycerides

Establish A Sleep Schedule

Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.

One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .

If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.

High Cholesterol Possible Causes

Genetic conditions like familial hypercholesterolemia can cause high cholesterol that is not affected by diet. If very high cholesterol runs in your family, you should get tested for one of these disorders.

Lifestyle factors like smoking, excessive alcohol use, and lack of exercise can cause higher cholesterol levels.

Medical conditions like hypothyroidism, diabetes, kidney disease, and liver disease can also cause high cholesterol.

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List Of Healthy Foods To Lower Triglycerides Levels In Your Body

Triglycerides are known as a form of fat that are found in foods and in our body. The triglycerides levels affect on your cholesterol level directly, especially bad cholesterol because they are used by your liver to produce cholesterol. That is the reason you should keep your triglycerides levels low. Your triglycerides level is considered to be the normal level if they are below 150 mg/dL, and high level if they are over 200 mg/dL. The high triglycerides level can be the risk of many diseases such as diabetes, stroke, and heart problems. There are many ways to lower high triglycerides level including your healthy lifestyle and your diet.

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Foods That Could Help Lower Triglycerides

Chances are, you’ve heard that having healthy triglyceride levels in your blood is important. But what exactly are triglycerides, and how do they work in your body? And when you have high levels, is it possible to manage them with lifestyle, and can food make a difference? The good news is, according to food and health pros, what you eat can help. We’ve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.

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.

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Conditions That Raise Triglycerides

Certain health conditions can cause high triglycerides, so let your doctor know your medical history or any unusual symptoms you may have. This could shed some light on your levels, says Joel Kahn, MD, clinical professor of medicine at Wayne State University School of Medicine in Detroit and associate professor of medicine at Oakland University Beaumont School of Medicine in Rochester, Michigan. For example, he says conditions such as prediabetes, diabetes, liver disease, and thyroid disease could be responsible for high triglycerides. But lifestyle factors have a huge impact on your triglycerides as well, so before your doctor prescribes medication, you may want to try to lower them naturally. Heres how to do it.

Supplements And Medications To Lower Triglycerides

Fish oil, in doses of 3.5 grams of omega-3 fatty acids per day, can effectively lower triglycerides. Lower doses are ineffective, explains says Scott Shurmur, MD, cardiologist and professor of medicine at Texas Tech University Health Science Center School of Medicine in Lubbock. When prescription medication is needed, lowering triglycerides usually starts with medication that lowers LDL cholesterol levels many of the same medications used to lower cholesterol will also lower triglycerides.

Statins are usually effective and well tolerated, and are the most commonly prescribed drugs to lower cholesterol. Examples include Lipitor , Crestor , Zocor , Lescol , Pravachol , and Mevacor . Severe side effects that last are rare, but side effects may include forgetfulness, abdominal pain, constipation, and muscle aches. You shouldnt take one of these medications if you are pregnant or have active liver disease. Statins may interact with other drugs, including antibiotics and antivirals, so be sure to discuss all your medications with your doctor.

Fibrates like Tricor are used specifically to lower triglyceride levels. Side effects include stomach upset, gallstones, and muscle aches. You should not take fibrates if you have kidney disease or severe liver disease.

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.

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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.

Eat A Mediterranean Diet

If youre looking for an overall diet plan that will lower triglycerides, the Mediterranean style may be the way to go it is, after all, one of the best diets for heart health. It encompasses all of the TG-lowering foods weve talked about. A diet that promotes eating more fatty fish, healthy plant-based oils, and nuts and seeds like the Mediterranean diet may be beneficial to reducing TG levels and improving heart health, Palinski-Wade says.

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Choose Healthy Fats Over Saturated Fats

Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.

Top Foods To Help Lower Triglyceride Levels

3 ).

Diet plays a major role in the production of triglycerides in your body. Certain foods may even help lower your blood levels.

Here are 8 top foods that may help lower triglyceride levels.

5 ).

Daily intakes of at least 25 grams of soy protein were most effective at lowering these fats in the blood .

Soybeans, edamame, tofu, and tempeh are excellent sources of isoflavones, a health-promoting compound linked to reduced triglycerides, weight management, and improved menopause symptoms .

Fermented soy products like natto and tempeh have a higher nutritional value than unfermented soy. When used to replace sources of animal protein, they have a potent triglyceride-lowering effect .

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Pay Attention To Product Policies

3.1. Read the return policy

What is the return policy? This question often comes up when people are looking to buy a food to lower triglycerides naturally.

If you dont know the return policy, ask before buying it. You might be able to get your money back or exchange it for another item if youre not happy with what you purchased.

The return policy is a critical step in the buying process, but many shoppers dont take the time to read it. Before making your purchase, ensure you know what kind of return policy will apply if something goes wrong with your order or product.

You have 30 days from when you received the item before being able to file for a refund. Some exceptions may allow for an exchange during this period without returning the original merchandise first, so be sure not to miss any details on this document! Keep reading below for more information about our policies and how they can help you save money while shopping online.

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3.2. Read the warranty policy

The best way to find out what type of warranty a company offers is by reviewing their website before buying anything from them. If youre considering buying a product and the warranty policy is unclear, it might be worth contacting customer service before making your purchase.

You Can Begin Lowering Cholesterol Naturally Today

Sound like a lot to take on? Dont be intimidated. Bringing down your high cholesterol doesnt have to mean changing your life completely. Rather, start with changing your mindset. Instead of thinking of it as moving away from things, youre moving toward new habits that will help you create a healthier and more enjoyable future.

Now is always the right time to start taking care of your heart health. If you need a little support, lean on friends and family. And dont forget that your doctor is always there for you with advice, motivation and encouragement so you can reach your goals and live healthier.

Dont delay getting the heart care and answers you need

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Home Remedies To Reduce Triglycerides

Triglyceride is the most common type of fat found in the blood, with almost 95% of the total body fat falling under this category. The body converts calories that it doesnt need to use right away into triglycerides.

Triglycerides are stored in the fat cells and are circulated in the blood to provide energy for your muscles to work. Even though both triglyceride and cholesterol are lipids, the former is fat and the latter is not.

Moreover, triglycerides serve the function of providing energy, whereas cholesterol is needed by the body for hormone synthesis and cellular structure.

Despite the fact that triglycerides are essential sources of energy and necessary for the proper functioning of cells, elevated levels can pose many health risks.

Lowering Triglycerides Without Medication

Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.

• Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
• Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
• Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
• Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
• Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
• Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
• Stop smoking. It isnt good for triglyceride levels or for anything else.

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How To Lower Triglycerides Naturally With Lifestyle Changes

Here are some necessary lifestyle changes you can make in order to lower your triglyceride levels and live a healthier life. Not only will these changes help support healthy heart numbers, but they are beneficial for your overall health too.

Lose weight: If you are currently overweight, losing 510 percent of your body weight will reduce triglyceride levels by about 20 percent.

Cut out sugar: The American Heart Association recommends only five percent of your daily calories come from added sugar. This is no more than about nine tablespoons for men and six tablespoons for women. It is a good idea to be aware of everything you consume, as substantial amounts of sugar may be hiding where you least expect it.

Increase your fiber intake: Consume more fiber-rich foods, such as vegetables, fruits, and whole grains.

Limit fructose: Fructose is a type of sugar that can contribute to high triglyceride levels, studies have shown. High fructose corn syrup is a common substitute for table sugar and contains just as many calories. Be aware of the inclusion of fructose corn syrup by reading the ingredients labels of the foods you eat.

Eat a moderately low-fat diet: A moderately low-fat diet has been shown to be more effective for lowering triglyceride levels compared to a strict low-fat diet. The AHA recommends that 25 to 35 percent of your daily calories come from fat. Choosing more food items that state they are low fat is a safe way to help lower your triglyceride levels.

When To See A Doctor

Keeping regular tabs on your triglyceride levels goes a long way in preventing other associated maladies. Thus, it is imperative to get regular screenings done.

For adults above the age of 20, it is recommended to get a lipid profile every 46 years. As for children, it is well advised to get a lipid profile done once between the ages of 9 and 11 and then once more between 11 and 20.

If you have high triglycerides, you can reduce your level with lifestyle changes, a proper diet, and some simple home remedies. At the same time, you must continue to take the medicines prescribed by your doctor.

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What Is A Good Tg: Hdl Ratio

A lower TG/HDL is better. In the discussion of science, studies, and treatment, there has been a tendency to go with higher ratios to show the largest impact on CV disease risk and death.

Here are the typical cut points for risk :

• In US less than 2 is ideal above 4 is too high
• In Europe less than 0.87 is ideal above 1.74 is too high

Walnuts Help Keep Arteries Clear

Most nuts contain a high concentration of healthy fat. Walnuts are composed of 47 percent polyunsaturated fatty acids, thought of as âgood fats.â But while most nuts contain polyunsaturated fatty acids, walnuts are the only ones with a significant amount of a certain type called alpha-linoleic acid. Alpha-linoleic acid acts as an anti-inflammatory agent and has actually been shown to help reduce plaque buildup in coronary arteries. Eating walnuts has been shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies. Recently, a study looking people who consumed 43 gm of walnuts every day found the nuts reduced total and LDL cholesterol levels. However this study showed something even more important, in my view. Consumption of walnuts reduced the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.

If you are at high risk for coronary artery disease or already have it, consider adding walnuts to your diet.

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