Best Supplement To Lower Triglycerides

What Causes High Triglycerides

Aside from consuming a high-fat and/or high-carb diet, other lifestyle factors can contribute to high triglycerides, specifically excess weight, lack of exercise, drinking too much alcohol and smoking. Dr. Malaney adds that it can also be a side effect of certain medications, such as some birth control pills, beta blockers, antipsychotics medications, and corticosteroids.

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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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Fish Oil And Triglyceride Control

The Mayo Clinic Proceedings links higher EPA and DHA intake to a 35% lower risk of fatal heart attacks. Omega-3 fatty acids reduce high triglycerides and provide additional cardiovascular benefits.

Scientifically reviewed by: Dr. Gary Gonzalez, MD, in October 2021. Written by: Marsha McCulloch, RD.

Everyone has heard about the cardiovascular risks posed by high LDL cholesterol.

But even when dangerous cholesterol particles are controlled, another lipid called triglycerides can block blood flow to the heart or brain.

Conventional medicine defines elevated triglycerides when blood levels exceed 149 mg/dL.1

Life Extension has long advocated that the reference range for optimal triglyceride levels should be less than 100 mg/dL.

Omega-3 fatty acids can lower triglycerides by as much as 50%.2

A recent meta-analysis found that EPA and DHA intake was associated with a 35%reduced risk of fatal heart attacks.3

Add Flax To Your Diet

Flaxseed, a soluble fiber, is a source of high-quality protein and potassium. It also contains lignans, which help fight diseases like cancer and cardiovascular disease.

Eat your flax instead of taking it in pill or oil form, Dr. Cho advises. Non-food versions lack fiber, lignans and protein. Instead, aim for two to three tablespoons of ground flaxseed a day, putting it in cereal, yogurt or salad.

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Best Vitamins For High Cholesterol And Triglycerides

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A Few Words Of Caution

• Boil, bake, steam, and roast the foods to get the comprehensive benefits of their nutritional composition.
• Do not exceed the servings of tree nuts as they tend to be high in calories.
• Avoid foods that have a high glycemic index.
• In the case of fruits, eat them raw, ripe, and fresh for the fibrous content and nutrients.

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How Long Does It Take To Lower Triglycerides

This is a tricky question as there is no accurate answer to it. Depending on your approach and how determined you are, it might take between 1-5weeks to notice any difference in the level of blood triglyceride. The most important thing is to live a healthy lifestyle and watch your triglyceride level adjust to normal.

How To Reduce Triglyceride Level Naturally

Its important to note that, triglycerides are basically fat present in the blood , and can be reduced by burning the body calorie level through exercise and a well-planned diet. Some of the natural ways of reducing triglycerides include:

Exercise: Engaging in more physical activities will greatly reduce the number of calories in the bloodstream, and as such lower the level of triglyceride in the body naturally, without the use of supplements.

Obesity is another factor that contributes to high triglyceride level in the body. If you happen to be overweight, working on losing few pounds will go a long way in lowering the level of triglyceride in the bloodstream.

Eating Healthy: Choosing your diet carefully can help reduce the amount of triglyceride in the bloodstream. Reducing the amount of processed food and sugar would help lower the level of blood triglyceride.

Diet high in carbohydrate can greatly increase the level of blood sugar and therefore influence the level of triglyceride in the body. Avoid loading up excessively on carbohydrate high food.

Food rich in omega-3-fatty acid, vegetables, and whole grain is good diet for lowering the triglyceride level.

Reduce Alcohol:Alcohol has been linked to increased level of triglyceride in most people. Reducing the intake of alcohol is another effective natural means of lowering triglyceride.

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Adopt A Diet That Is Low Carbs

• Carbs are just as harmful as sugar when it comes to the level of triglycerides in the blood. The extra carbs get transformed into triglycerides, which sediments in the fat cells of the body.
• A study conducted in 2003 revealed that a diet that is low in carbohydrates is incredibly beneficial to lower triglycerides in the blood. The study compared the effects of a low-carb diet and low-fat diet on the level of triglycerides in the blood. After about six months, the research revealed that the triglyceride level had dipped by approximately 38mg/dL in the low-carb diet group and only about 7mg/dL in the low-fat diet group.

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These soft gels contain the perfect amount of CoQ10, which can lower your LDL cholesterol levels. They are 100% water and fat-soluble, allowing your body to use the contents of these pills faster.

These may be particularly useful for statin drug users, as some studies have shown particularly good results when this supplement is paired with that particular drug.

Can You Lower Cholesterol Without Medication

There are ways to manage high cholesterol, and the wonderful news is that heart disease is 90% preventable, Dr. Cho says. Even if you have a significant family history of high cholesterol, you can prevent heart disease.

If you have coronary artery disease or carotid artery disease, your doctor may recommend that you pair healthy lifestyle habits with cholesterol-lowering medications, which can work wonders.

But nearly everyone can benefit from learning about healthy lifestyle choices that can lower cholesterol the natural way, including diet, exercise and stress management. Dr. Cho outlines the best ways to lower your cholesterol and reduce your risk of heart disease.

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Best Mct Oil For Weight Loss: Natures Way Mct Oil

Natures Way MCT Oil is our pick for helping with weight loss. Made from pure coconut oil, Natures Way doesnt depend on palm oil or any other fillers to bring you a premium Hexane-free product.

Available in a 16-ounce or 30-ounce bottle, you can get 32 and 59 servings respectively. You will get approximately 14 grams of C8 and C10 acids per serving to get your energy production going.

Flavorless and odorless, this high-quality MCT oil supplement can be a great addition to anything you want to consume it with. Coffee, salad dressing, guacamole , nut butter are all some great options to get this into your diet.

Natures Way has been a trusted supplement company since 1969, sourcing quality non-GMO ingredients as often as possible.

All their products go through a rigorous testing, including chemical, microbiological, and identity, so you know you are getting exactly what you are paying for.

Pros

• Only contains C8 and C10 acids
• Certified USDA Organic, Certified Vegan, Certified Paleo, Keto Certified, Non-GMO Verified

Cons

Enhance Your Daily Diet With Soy

• Soy products are rich in isoflavone compounds that are known for their incredible health benefits for the heart. The isoflavone compounds are especially useful for decreasing the level of bad cholesterol in the blood.
• In comparison with animal proteins, soy protein can decrease the level of triglycerides in the blood by about 12.4% more than regular animal proteins. The consumption of soy products like soy milk, edamame, tofu, soybeans can effectively decrease the triglycerides level by about 7.3%.

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A Little Fatty Fish Goes A Long Way

• Fatty fish is rich in omega-3 and omega-6 fatty acids, which have a significant effect on cardiovascular health. The essential fatty acids work to lower the levels of triglycerides in the blood.
• The consumption of mackerel, tuna, sardines, herring, and salmon can preserve the healthy functioning of the heart by bringing down the triglycerides and cholesterol concentrations in the bloodstream.

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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.

About the Author

Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing

Will A Keto Diet Lower Triglycerides And Cholesterol

No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events.

The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily eating fish, poultry, beans, and eggs weekly reducing portions of dairy and limiting red meat.

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The Truth About 4 Popular Heart Health Supplements

Watching your cholesterol levels is a smart idea, especially since one inthree people have high levels of bad cholesterol: low-density lipoprotein. If youre facing an increased risk for high cholesterol and yourestruggling to manage it, you might consider reaching for supplements orother over-the-counter products. But you should think twice before you dothat, saysSeth Martin, M.D., M.H.S., Johns Hopkins cardiologist and co-director of the Advanced LipidDisorders Center.

Some people try supplements instead of prescription medications because they think its a safer way to address health issues, he says. But many of those supplements dont benefit the heart like people think.

Since Niacin Is A Vitamin That Lowers Cholesterol You Can Take As Much As You Want

Too much of a good thing — in this case, the B vitamin niacin — can be downright dangerous! Niacin can help lower cholesterol, but at high doses, it can raise blood sugar levels in people with diabetes. Niacin can also cause flushing, a warm feeling and red color in the face and neck, as well as headaches, blurred vision, heartburn, and other unpleasant side effects.

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Fish Oilincreases Fat Oxidation In Your Muscles

Didyou know that your muscles, including your heart, love to use fat for energy?

The usage of fat for energy in your muscles is determined by LPL activity, and research has shown that muscle LPL activity is enhanced by fish oil.

In other words,

Butthats not all

Another study has shown that fish oil increases the expression of genes which regulate fat oxidation in your muscles.

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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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.

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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My Cholesterol Is Normal But My Triglycerides Are High: Why Is That

So both your HDL and LDL levels are where they should be, but your triglycerides are still high why is that?

Triglycerides become elevated due to excess calories that do not get burned off, and in turned get stored in fat cells. Statins are medications that primarily lower LDL cholesterol, but depending on the medication dose, can lower Triglycerides from 20 to 40 percent, Sai Hanumanthu MD, with the TriHealth Heart Institute explains.

There are steps you can take to lower your triglyceride levels while promoting good cardiovascular health, including:

• Losing 5 to 10 pounds if overweight
• Avoiding alcohol
• Avoiding foods high in saturated fats
• Limiting simple carbs that have high processed sugars .
• Participating in 30 minutes of exercise per day

All these suggestions and routine follow up with a medical professional will lower you triglyceride level, even despite a low total cholesterol, Dr. Hanumanthu says.

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Which Helps Your Cholesterol Most

Red yeast rice has monacolin K, the active ingredient in the cholesterol drug lovastatin. The FDA forbids the sale of red yeast rice with this ingredient. Still, some red yeast rice products contain monacolin K, while others don’t. If you buy red yeast rice, you can’t tell how much monacolin K is in it. Too much can be dangerous. Ask your doctor before using red yeast rice. Pregnant or breastfeeding mothers should not use red yeast rice.

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