Why Are The Risks Of High Triglycerides
High triglycerides usually go hand in hand with other health issues that make up metabolic syndrome. Metabolic syndrome includes:
- Unhealthy cholesterol levels. Usually, higher levels of low-density lipoprotein and low levels of high-density lipoprotein .
- Obesity. People who have high triglycerides can suffer from obesity and excess belly fat.
- High blood sugar. When triglycerides are higher, blood glucose levels are usually higher, too.
- High blood pressure. High blood pressure increases your risk of heart disease and can coincide with a diagnosis of high triglyceride levels.
Metabolic syndrome places you at a higher risk of developing heart disease, which can lead to heart attacks and stroke. In addition, youâre more likely to develop type 2 diabetes when you have high triglycerides.
If you need to lower your triglyceride levels, there are ways you can do it by making simple but intentional lifestyle changes to support your health goals.
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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What Are The Causes Of High Cholesterol
The tendency toward high cholesterol appears to be genetic although diet also influences cholesterol levels. Other factors that can influence cholesterol levels include being overweight and being physically inactive. The older you get, the more likely your cholesterol levels are to rise. Before menopause, women tend to have lower cholesterol levels than men of the same age, but after menopause, womens LDL levels often increase.
There is considerable controversy over whether high cholesterol is in itself a cause of heart disease , or a symptom of an inflammatory condition that is the true cause of heart disease . According to the latter theory, chronically high levels of inflammation creates small lesions on arterial walls the body sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than LDL levels.
The two theories are not mutually exclusive they may both be true to some extent.
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How Long Does It Take To Reduce Cholesterol
Cholesterol drops over time, not suddenly, after a few days of healthier living. There is no set period in which cholesterol is guaranteed to drop.
Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer,
- Total cholesterol: less than 200 milligrams per deciliter
- LDL bad cholesterol: less than 100 mg/dL
- HDL good cholesterol: higher than 60 mg/dL
- Triglycerides: less than 150 mg/dL
According to an article in the journal Circulation, the American College of Cardiology and the American Heart Association recommend using statins to lower cholesterol in people with cholesterol higher outside of these levels.
However, they also recommend doctors consider a persons cholesterol levels and overall risk of cardiovascular disease before prescribing a cholesterol-lowering medication.
The AHA recommends that people with atherosclerotic cardiovascular disease get high-intensity statin therapy maximally tolerated statin therapy to lower LDL by at least 50%.
The AHA also recommends high-intensity statin therapy for individuals with severe primary hypercholesterolemia .
There are a number of habit changes a person can incorporate into their daily routines in order to gradually and consistently lower their LDL levels over time. Including:
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.
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.
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Characteristics Of The Studies
The 11 groups making up the LDL cholesterol category consisted of a total of 549 individual subjects . All of the trials were conducted using adults with an age range of 48 to 82 years and a pooled mean age of 58.9 years. Men made up most of the subjects, with the pooled population consisting of 60% men. Eight trials used a parallel double-blind design, and 3 used a crossover double-blind design. The study duration varied from 4 to 24 weeks, with a median length of 10 weeks. Vitamin C supplementation for 5 of the 11 trials was 500 to 600 mg/d, whereas 5 trials used 1000 mg/d and 1 used 2000 mg/d. The pooled mean baseline LDL cholesterol concentrations for the treatment and control groups were 163.7 and 154.6 mg/dL, respectively. Comparative demographics between the placebo and vitamin C supplementation groups are presented in Table 2.
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Get Down And Dirty With Running Jogging And Exercise
- Did you know that a high level of healthy cholesterol in the bloodstream is good for lowering the level of triglycerides? Well, yes. Healthy cholesterol or HDL bears an inverse relationship with the level of triglycerides in the blood.
- Aerobic exercise, walking, running, jogging, bicycling, swimming, and even freehand exercise can enhance the level of HDL cholesterol in the blood, which helps in lowering the level of triglycerides effectively.
- Exercising is not only good for making the triglyceride level dip to an average index but is also excellent for weight loss.
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Top 20 Best Supplement To Lower Triglycerides Of 2022
Throughout the point where youre hunting for the offshore fishing rods, the odds are that there are certain things you have to be careful of. In the intervening time, weve compiled a comprehensive rundown of those factors in this buyers guide.
Use this overview to ensure that when choosing your item, youll receive the best possible benefit. Our buying guide has several important aspects youll want to consider when selecting a product.
Causes And Effect Of High Triglycerides
Triglycerides are generally fats present in the blood. They serve as the energy reservoir for the body, when theyre within the normal range. High levels of triglycerides in the blood are associated with increased risk of heart disease, stroke, and diabetes. This is why it is very important to keep an eye on the level of triglyceride to ensure theyre within the normal range.
The triglyceride level range in the body system is as follow:
Normal Triglyceride: Below 150mg/DL
High Triglyceride: 200-499mg/DL
Very High Triglyceride: Above 500mg/DL.
A simple lipid test would place you in one of the aforementioned categories. If you fall into the good category, such an individual is considered healthy.
Individuals in the borderline high category need to exercise the more and adopt a healthier lifestyle. At this stage, there is no need to take supplement or triglyceride reduction medication. Unless advised by your physician.
People in the high and very high category should consult their physician, as they adopt a healthy lifestyle and explore alternatives to lowering the blood triglyceride level.
Some of the major causes of high triglycerides are obesity, smoking, excessive alcohol, physical inactivity, and certain diseases such as diabetes, cirrhosis of the liver, hypothyroidism, and the use of some medications.
Some foods that lower triglycerides include tuna fish, sardine, brown bread, and a host of wheat whole products.
References:
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Health Conditions Related To Triglycerides And Cholesterol
High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .
Other health conditions related to high triglycerides or cholesterol include:
- High blood sugar levels or diabetes
- Metabolic syndromea cluster of conditions that increase your risk for heart disease
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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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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.
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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.
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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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How To Lower Triglycerides With Supplements
Adopting a healthy lifestyle takes time, and will not result in instant changes in the triglyceride blood level. If you need to lower triglyceride quickly for blood test, then the use of supplements becomes necessary.
Some supplements have been shown to help lower cholesterol and triglyceride level in the blood. They popularly known ones include:
Omega-3-Fatty Acid:It is linked to lowering triglyceride level and blood pressure. There are several fish oil supplements with a rich amount of omega-3-fatty acid, and taking 3gram of such supplement daily can help lower triglyceride level.
Vitamin B3 : Its a very important nutrient because it is needed by most of the bodys metabolic processes. High dose of Vitamin B3 supplement has been shown to lower cholesterol level by up to 20% and also improve brain function. Nicotinic acid should be taken with caution at the supplemental dosage, as it can pose some side effects.
Fibrates: This refers to the class of drugs that lower blood triglyceride levels by reducing the production of VLDL and increasing the removal of triglyceride from the blood.
Supplementing with fibrate is an effective way of lowering the triglyceride levels in the blood quickly. Common examples of fibrates include gemfibrozil and lofibra. They should equally be taken with caution as they come with side effects when used abusively.
Using any of the supplements listed above can help lower triglycerides quickly for a blood test.
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 doesnt 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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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.
How Long Does It Take To Lower Cholesterol
The good news is that with the right therapiesbe they dietary and lifestyle changes and/or the use of medicationscholesterol can be lowered pretty quickly and you can start reaping the health benefits almost immediately. We usually wait three months to see maximum effects, says Dr. Neeland. But whether its with diet or medication, you can usually experience changes in just a week or two.
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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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Reduction Of Or Total Removal Of Trans Fat From Meals
Trans fatty acids are the end products of the solidification of vegetable oils by the addition of hydrogen molecules. The two types of trans-fat are natural and industrial trans-fat.
Natural trans fat is found in animal products like milk and they occur in small quantities. Artificial trans-fat, however, are produced industrially when hydrogen is added to liquid oils to solidify them.
Trans fat adds more flavor and texture to processed foods. It is also used to fry foods and meats.
Trans fat has been known to raise the LDL levels and lower the HDL levels in the blood. The presence of trans fat in the blood increases the possibility of a stroke or cardiovascular disease.
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Atherectomy For Arteries Blocked By Atherosclerosis
In rare circumstances, other tools and procedures may be used to help open arteries blocked by atherosclerosis plaques.
- Rotational atherectomy: A diamond burr rapidly spins and pulverizes plaque into tiny particles. The particles dissipate without causing major damage.
- Directional atherectomy: A rotating blade cuts slices of plaque, which are captured by the catheter and removed from the body.
These procedures have good commonsense appeal, but they dont work as well as stenting or bypass surgery. They are rarely used, and only in special cases. Usually, atherectomy is used to improve the success of placing a stent.
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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How To Lower Triglycerides
Your doctor will determine if you need treatment to lowering triglycerides by talking with you about your current diet and lifestyle, and evaluating your triglyceride level, your LDL cholesterol level, and your potential risk factors for coronary heart disease.
Here are some of the reasons your doctor might discuss medications to lower triglycerides with you:
- You have metabolic syndrome. This condition includes a combination of abdominal obesity, high triglycerides, and high blood pressure. If you have metabolic syndrome and tried diet and lifestyle changes for three months without success, triglyceride-lowering medications may be needed.
- Previous medication lowered your total cholesterol but not your triglycerides. If your cholesterol is well controlled, but your triglyceride level is still too high, at or above 200 mg/dL, triglyceride-lowering medications may help.
- You have very high triglycerides. If your triglyceride level is at or higher than 500 mg/dL, you may need to start medications to lower triglycerides even before reaching lower cholesterol levels.
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