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Best Way To Lower Cholesterol And Triglycerides

What Causes High Cholesterol

5 Natural Ways to Lower Triglyceride Cholesterol

Some causes of high cholesterol include:

  • High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
  • Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
  • Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
  • Low levels of physical activity and exercise.
  • Being overweight or obese and having too much body fat around your middle.
  • Smoking can lead to high cholesterol levels.
  • Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.

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Add Exercise Into Your Routine

Exercise is a great way to improve cholesterol and keep your body moving. Including physical activity in your daily routine can help you lose weight and maintain a normal cholesterol level. You can easily do this by taking a walk in the afternoon or playing sports with a group of friends. Add physical activity to your schedule a few times a week with a doctor’s approval.

Becoming More Physically Active

A sedentary lifestyle lowers HDL cholesterol. Less HDL means theres less good cholesterol to remove bad cholesterol from your arteries.

Physical activity is important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options: brisk walking, swimming, bicycling or even yard work can fit the bill.

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Check Out These 8 Foods That Lower Triglycerides

  • Slurrp Editorial

Too much of this can cause the arteries to harden or thicken, leading to heart attacks or even inflammation of the pancreas. You want to keep your triglyceride count to under 150 mg/dL. This test is usually a part of lipid profile that doctors recommend.

Triglycerides are a type of fat that is found in our blood. In fact, they are the main components of fat cells. They are an important indicator of heart health. When we eat too many calories, the body converts any calories it doesnt use into triglycerides. These triglycerides are stored in fat cells. When your body requires energy again, hormones help release triglycerides for this energy. When we consume too many calories, and this triglyceride count spirals out of control, it leads to a condition called hypertriglyceridemia . Too much of this can cause the arteries to harden or thicken, leading to heart attacks or even inflammation of the pancreas. You want to keep your triglyceride count to under 150 mg/dL. This test is usually a part of lipid profile that doctors recommend.

Supplements And Medications To Lower Triglycerides

What Is The Fastest Way To Lower Cholesterol And 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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    Prepare Your Food A Little Differently

    Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:

    • Consider trimming fat and removing the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
    • Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can add extra fat.

    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:

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    Consider The Bigger Picture

    Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.

    If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.

    Busy Lifestyles Are The Most Common Reasons For High Cholesterol And Triglyceride Levels

    Lower Your Cholesterol In 1 Week -5 Steps To Reduce Cholesterol, Triglycerides, and Clogged Arteries

    If you are like me and like to pack your day full of activities or if you are simply trying to balance a work and home life, watching your diet is often the last thing on your mind.

    Therefore, making a healthy meal for yourself and even the family is often impossible. Processed and other fast foods are often high in the fats associated with increasing cholesterol and triglycerides.

    To try and tackle this problem, I have started doing a simple menu plan. That is deciding for the week what foods will best suit my cholesterol and triglyceride lowering diet and ensuring I have the ingredients ready to go.

    The idea of creating a menu plan is, the days you know you are going to be pressed for time you and organise a simple meal that is still healthy. The meals that require more preparation or cooking time, I save for the days I know I can commit the time.

    • Day one Poached salmon, new potatoes and carrots
    • Day two Pasta with tomato and basil sauce
    • Day three Vegetable curry with rice
    • Day four Chicken salad
    • Day five Mackerel, rice and poached eggs

    The weekend I would leave to chance, although I do treat myself to a small Chinese takeaway and a half-a-glass of red wine on a Saturday evening.

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    Healthy Eating Tips To Lower Cholesterol

    As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

    • Limit takeaway foods to once a week .
    • Limit salty, fatty and sugary snack foods to once a week .
    • Eat plenty of vegetables aim for 5 serves of vegetables every day. .
    • Choose wholegrain breads, cereal, pasta, rice and noodles.
    • Snack on plain, unsalted nuts and fresh fruit .
    • Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
    • Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
    • Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
    • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
    • Include 2 or 3 serves of plant-sterol-enriched foods every day .
    • Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
    • Include up to 7 eggs every week.
    • Select lean meat and limit unprocessed red meat to less than 350g per week.
    • Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
    • Limit or avoid processed meats including sausages and deli meats .

    If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.

    How Your Healthcare Provider Can Help

    Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.

    As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.

    This article was adapted from Cleveland Clinic Heart Advisor.

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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

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    Increase Your Intake Of Unsaturated Fats

    Lower Cholesterol &  Triglycerides!

    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.

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    Tea The Closer To Nature The Better

    Besides being a really cozy drink on a rainy day, tea also has quite a few health benefits.

    And when it comes to lowering cholesterol, the less processed the tea, the better.

    Green tea along with black tea contain strong antioxidants but green tea has a higher degree of polyphenol, which include flavonoids.

    Flavonoids are also present in wine . Flavonoids are found to be efficient in lowering LDL levels and preventing the clotting up of arteries.

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    How Quickly Can I Lower My Cholesterol

    Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.

    If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.

    You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.

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    Natural Ways To Lower Your Cholesterol Levels

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

    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 (

    Get Regularly Physical Activity

    Lower TRIGLYCERIDES Quickly (Simple Steps) 2022

    Physical activity can help you maintain a healthy weight and lower your cholesterol and blood pressure levels.

    What you can do:

    • Get active as a family. For adults, the Surgeon General recommends 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or bicycling, every week. Children and adolescents should get 1 hour of physical activity every day.
    • Make physical activity a part of each day. Take the stairs instead of the elevator, park a little farther away, walk to the store, or do jumping jacks during commercials.
    • Learn more and get more tips at CDCs Division of Nutrition, Physical Activity, and Obesity website.

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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.

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    Stress Sleep And Cholesterol

    Research shows that too much or too little sleep has a negative effect on your cholesterol levels. One study found that sleeping less than five hours or more than eight hours per night raised triglyceride levels and lowered good HDL levels in women. Another study, published in the Journal of Cardiovascular Nursing, found that people who sleep fewer than six hours each night have a greatly increased risk for cardiovascular disease. The researchers also found that snoring is linked to lower levels of beneficial HDL cholesterol.

    Stress is a well known risk factor for insomnia and other sleep problemsand poor sleep contributes to stress by leaving you feeling fatigued, irritable, unmotivated, and unable to concentrate. Reducing your stress can improve your sleep, and improving your sleep can help reduce your stress.

    For many people with high cholesterol, stress leads to unhealthy habits that can be very difficult to breakeven when youre facing health problems because of them. Our guide to managing stress and quitting vices has practical and actionable tips to help you lower both acute and chronic stress, quit smoking, cut down on alcohol, and sleep better.

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