Diet Advice: How To Lower Triglycerides Naturally
So how can you lower triglycerides naturally? First, try eating your way to better heart health.
A healthy triglyceride diet should include a combination of foods with specific nutrients, including those that are rich in antioxidants, like cranberries. And until you learn how to lower triglycerides below 150 mg/dL, you may also want to augment your diet with nutritional supplements that provide therapeutic levels of these same nutrients. Drinking tea is another beneficial habit for reducing triglycerides.
Most important, make sure the following trio of key nutrients are in your diet.
How to lower triglycerides naturally? Get your omega-3 fatty acids salmon is a top source.
How Is High Cholesterol Diagnosed
Your cholesterol levels can be measured by a blood test done after youve fasted for nine to 12 hours. Results will reveal your total cholesterol level, your LDL and HDL levels as well as levels of triglycerides, the most common type of fat in the body. Some doctors also obtain tests for LDL particle size and number.
Desirable levels of total cholesterol are 200 mg per deciliter of blood or less levels between 200 mg/dL and 239 mg/dL are considered borderline high 240 mg/dL or higher is considered high cholesterol and raises your risk of heart disease to twice what it would be if your total cholesterol were 200 mg/dL or lower.
A desirable level of heart protective HDL cholesterol is 60 mg/dL or higher levels below 40 mg/dL for men and less than 50 mg/dL for women increase the risk of heart disease. According to the American Heart Association, the mean level of HDL cholesterol for American adults age 20 and older is 54.3 mg/dL.
A desirable level of LDL cholesterol is less than 100 mg/dL the lower your LDL, the better in terms of heart disease risk. Levels between 139 and 150 mg/dL are borderline high and those between 160 to 189 mg/dL are considered high, while LDL levels above 190 mg/dL are classed as very high. According to the American Heart Association, the mean level of LDL cholesterol for American adults age 20 and older is 115.0 mg/dL.
What Are Normal Cholesterol Numbers
Everyone aged 20 years and older should have his or her cholesterol levels checked at least once every 5 years. The blood test should be taken after fasting for 9 to 12 hours.
You should aim for a total cholesterol level of < 200 mg/dL. Levels of 240 mg/dL or above are considered high. For LDL, lower levels are better, and the goal should be below 130 mg/dL, with < 100 mg/dL being optimal. For HDL, higher numbers are better. An HDL level < 40 mg/dL is a major risk factor for developing heart disease. You want to aim for levels of 60 mg/dL or better to help lower this risk.
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Increase Your Intake Of Unsaturated Fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.
A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .
One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .
Summary
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
Plant Sterols And Stanols
Plant stanols and sterols, such as beta-sitosterol, are naturally occurring substances found in certain plants. Stanols are also found as dietary supplements. Some are added to margarine, orange juice, and salad dressings.
Research suggests that plant stanols and sterols may help to lower cholesterol. They are similar to cholesterol in chemical structure and may help block its absorption in the intestines.
The FDA allows an approved health claim on phytosterols stating, Foods containing at least 0.65 per serving of plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 g, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. The wording for stanols is similar, but 1.7 grams per serving and a total daily intake of at least 3.4 grams.
Stanols and sterols appear to enhance the effects of other methods to lower cholesterol. In studies, people taking statin drugs to lower cholesterol had an additional improvement in their cholesterol levels with stanols/sterols.
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Nutritional Supplementsto Lose Cholesterol
If youre concerned about your cholesterol levels and have begun working out and eating nutritious meals, you might be wondering if a dietary supplement can help. Here are some cholesterol-lowering supplements to consider if your doctor has given you the go-ahead.
Fish Oil: Omega 3 acids have really been promoted for their ability to help reduce triglyceride levels. According to the American Heart Association, you should eat non-fried oily fish at least twice a week. The omega-3s found in fatty fish such as salmon, tuna, sardines, anchovies, and mackerel are not produced by your body. Omega-3 supplements arent regulated, and studies on their efficacy are inconclusive. Adults with triglycerides of 500 mg/dl or higher may be prescribed omega-3. The FDA regulates the quality and safety of these prescriptions.
Coenzyme Q10: This potent antioxidant can reduce the ability of bad LDL cholesterol to adhere to the arteries.
Garlic: In a few research studies, garlic supplements reduced total cholesterol levels gently.
Niacin: This B vitamin can increase HDL good cholesterol while decreasing LDL bad cholesterol and triglycerides if used as directed by your doctor. Only prescription-level doses have an effect on cholesterol and triglyceride levels.
Berberine: Berberine lowers LDL cholesterol and triglycerides.
Plant stanols: Plant stanols and sterols may lower LDL cholesterol, especially in people with a genetic condition that causes high cholesterol.
Epa And Dha Products On The Market
The daily omega-3 fatty acid requirement for patients with documented CHD or for those requiring lower TG levels is difficult to achieve by fish consumption alone therefore, a fish oil supplement should be considered.30 Omega-3 fatty acids are available as dietary supplements and as prescription formulations containing either a mixture of both EPA and DHA ethyl esters or as purified EPA ethyl ester.
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Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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 (
36 ).
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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Why Would Cholesterol Need To Be Lowered
Your body can produce cholesterol all by itself, but it may also be in the foods you eat.¹ It is important to have your cholesterol in the right range for your best health.
Cholesterol is needed to make hormones and vitamin D. But high levels of LDL cholesterol may cause the development of fatty deposits known as plaque, leading to clogged arteries.¹ Untreated high cholesterol can thus lead to complications like stroke or heart attack.³
Health care providers may test your blood and measure the levels of different kinds of cholesterol. Cholesterol levels are measured in milligrams per deciliter . Normally, several cholesterol levels are checked using a test called a lipid profile:
These ranges are general guidelines for cholesterol. Your health care provider may recommend different goals depending on your family history, lifestyle, and overall health.
If its determined that your cholesterol is too high, your provider will give you ways to reduce your levels.
What Foods Can Help Lower Triglycerides
Now that you know which foods to avoid, what foods can you add into your diet that can help support healthy triglyceride levels? Foods to emphasize are high fiber vegetables with lower sugar content, such as cruciferous vegetables, Archibald says. Including legumes, canned or cooked from their dried versions, will add both fiber and satiety to the plate.
Adding healthy omega-3 fats can be helpful as well. Among fats, seek out foods rich in omega-3 fats, which not only act as natural anti-inflammatories in the body but can also prevent the production of triglycerides and cholesterol in the liver, says Archibald.
Here are 20 foods that can lower triglycerides.
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What To Consider When Buying Supplement To Lower Triglycerides
Buying supplement to lower triglycerides is exciting, but it can also be overwhelming. There are so many things to consider when choosing where to live that it can seem like an impossible task. Weve put together a list of things to remember as you search for your next purchase. Its not just about picking out something that looks nice or even comfortable and reliable. You need to consider what kind of product you want and whether or not the product has all the features you need, and there are a lot! Were here to help you sort through all those options with our buying guide. Well cover everything from the basics to more advanced features so you can decide which product is right for you.
- How much does it cost?
- Is there an extended warranty available for this product?
- Are there any special offers or discounts available for buying this product?
- What is the return policy on this product?
- How much are you willing to spend?
- What size do I need?
- What features do I want?
- Whats the best brand?
- How long has this company been around?
Here are some details consideration before buying:
The Best Diet For Lowering Triglycerides: A Mediterranean
Throughout the research on lowering triglycerides, two trends emerge. The first is that limiting carbohydrates and increasing fat consumption leads to lower triglyceride levels. The second is that polyunsaturated fats decrease triglycerides more than any other fat.
If we combine these two trends together, we come out with a Mediterranean-style ketogenic diet that restricts carbohydrates more than any other diet and places emphasis on omega-3 rich fish like sardines and salmon and polyunsaturated fat rich nuts and olive oil.
The Mediterranean-style Ketogenic Diet will also provide a healthier amount of vegetables, fiber, and protein than a typical Americans diet, which further improves triglyceride levels.
Not sure what a Mediterranean-style Ketogenic meal would look like? Here are some delicious examples:
Or have a can of sardines on a delicious Oven Roasted Caprese Salad.
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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 youre concerned with your triglyceride levels. In general, according to Ash, its 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 were eating and how were supporting the liver is really whats 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, its worth asking them what foods to avoid and what lifestyle changes could help. Chances are, youll want to exercise more and go easy on trans fats and simple carbs.
Supplements That Are Not As Promising
In 2017, the International Lipid Expert Panel reviewed supplements that research had suggested might help in lowering cholesterol. The panel determined that several were not effective at lowering cholesterol and might even be harmful. The committee recommended against using the following supplements as a way to reduce cholesterol²¹:
- Policosanols: These are alcohols from sugarcane wax. They are generally well tolerated, but more research is needed to nail down their true lipid-lowering benefits before they are recommended.
- Silymarin: This is extracted from the seeds of milk thistle. It doesn’t absorb well in the body, and more information about its safety is still needed.
- Conjugated linoleic acid: This is made from the fat and milk of certain animals. It has been shown to negatively affect vascular function.
Remember that the FDA does not study the claims made by supplement manufacturers. It is important to make sure your healthcare team knows about any dietary supplements and medications you are taking.
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Putting It All Together
Improving triglyceride levels is simple. From a dietary perspective, all you have to do is two things: eat fewer carbs and eat more marine-derived omega 3s.
The best way to do this is by implementing a Mediterranean-style ketogenic diet. To follow this diet correctly, you must:
- Restrict carbohydrate
- Eat plenty of nuts, olives/olive oil, low-carb vegetables, and fatty fish like sardines and salmon
To enhance your results, you can also:
- Restrict calories to lose weight
- Implement a sleep schedule and improve sleep quality
- Exercise for at least 30 minutes a day
- Supplement with marine-derived omega 3s, curcumin, niacin, and/or garlic extract
- Eat more MCTs from coconut oil or an MCT oil supplement
- Avoid alcohol, trans fats, and added sugar
However, even if you implement these triglyceride lowering suggestions flawlessly, you will only know if they worked by getting a blood test.
More About The Fatty Fish
The AHA recommends upping the two servings of fish to three if you have high triglycerides. But theres a glitch with relying on fish alone to lower triglycerides: Eating loads of it increases the risk of exposing yourself to possible environmental contaminants such as mercury and PCBs.
To minimize this exposure, pass on the large fish such as shark, fresh tuna, and tilefish. Opt instead for fish lower in the food chain, which tend to be less toxin-laden: Wild salmon, sardines, bluefish, Atlantic mackerel, and herring.
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Do High Triglyceride Levels Affect Hdl And Cholesterol Levels
Triglycerides are involved in the transport of fatty acids to muscles and tissues for energy.
- HDL particles are involved in the transport of excess fatty acids from the periphery back to the liver for elimination. Because of these competing roles, it is very difficult to increase HDL, the healthy good cholesterol, without first addressing triglycerides.
- HDL not only transports excess lipid to the liver for disposal, but it also transports cholesterol to organs such as the adrenals, ovaries, and testes for steroid hormone synthesis.
- Many of the strategies discussed here that lower triglycerides are also known to raise HDL.
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Medically Reviewed on 5/6/2022Journal of Microbiology and BiotechnologyPoultry ScienceCirculationEuropean Journal of Clinical NutritionCanadian Journal of Physiology and PharmacologyPhysiological Research
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