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Best Ways To Lower Triglycerides

What Are The Symptoms Of High Triglycerides Levels

5 Ways to Lower Your Triglyceride Levels

Symptoms include sudden severe belly pain, nausea, vomiting, fever, rapid heartbeat, and rapid breathing. Alcohol can trigger an attack of pancreatitis, and if you have high triglycerides, alcohol can shoot them up even higher. Other warning signs. You may also get swelling and pain in your liver or spleen.

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.

How Can I Lower Cholesterol With Diet

Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

Calories per Day
69-97 grams 17 grams

Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include:

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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.

Lowering Triglycerides Without Medication

13 Simple Ways to Lower Your Triglycerides

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

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Why Is There Tg In The Blood

The most common reason for elevated triglycerides is prediabetes. Chronically high insulin stimulates adipokines and hormone-sensitive lipase. This results in the release of too many fatty acids from fat cells. These excess fatty acids take up space in HDL and LDL particles.

TG can also become elevated in several inherited diseases.

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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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.

Address Underlying Health Issues

Top 9 Ways to Lower Your Triglycerides! Must See!

Remember, although triglycerides can be high due to bad lifestyle and dietary choices, they can also be high due to an underlying health condition. The most important thing is to work with your doctor to find out whats causing your high triglyceride levels and to treat any underlying conditions!

For example, triglycerides can be high due to liver disease, infections, underactive thyroid , autoimmune disease, or some genetic disorders just to name a few .

In these cases, simply changing your diet or lifestyle wont help address the underlying issue and may actually be harmful!

In addition, high triglyceride levels can be dangerous for your body. If necessary, your doctor will prescribe triglyceride-lowering medication.

Thats why, if your triglycerides are elevated, you should discuss the lifestyle and dietary changes listed below with your doctor. None of these strategies should ever be done in place of what your doctor recommends or prescribes!

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How High Triglycerides Affect Total Cholesterol

Dr. McNeal said you should use caution when interpreting results of your lipid profile, as high triglycerides can affect your total cholesterol count.

Your LDL equals your total cholesterol minus your HDL minus your triglycerides, divided by five, she said.

That means when your triglyceride level is really high, youll have a higher total cholesterol level as well. But at the same time, if you bring your triglyceride levels down, it will have an immediate impact on your total cholesteroland that doesnt necessarily require medication.

When your total cholesterol is high because your triglycerides are high, using cholesterol-lowering medications isnt going to help any, she said. Its more effective to lower the triglycerides using lifestyle changes.

Cut Back On Sugar And Refined Carbs

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.

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Based On The Above Points A Good Fish Oil/algal Oil Should Meet The Following Conditions:

  • Omega-3 extraction purity> 50%
  • Choose TG dosage form is better
  • Organic solvent-free production process
  • Capsules should be small, algae oil should be plant-based capsules
  • Only patented raw materials are guaranteed for consumption
  • Only the original authorized trademark is required for the outer packaging
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    Ask About Fish Oil Supplements

    Lower Cholesterol &  Triglycerides!

    As important as exericse and diet are to heart health, treating high triglycerides usually requires an extra punch. And that’s where omega-3 fish-oil supplements often come in.

    Dr. Greenfield recommends looking for fish-oil formulations that are purified and contain both key types of omega-3s, EPA and DHA , for lowering triglycerides.

    After checking with your doctor, Dr. Greenfield and others recommend taking 2 to 4 grams of EPA/DHA per day to lower high triglycerides. Since dietary supplements arent regulated in the U.S., look for the USP Dietary Supplement Verification seal so that you can be more confident that youre getting what it says on the label.

    Its also a good idea to take them with food, and spread out through the course of the day, to avoid side effects such as nausea and burping up a fishy taste.

    Fish oil dietary supplements have an excellent track record thus far and have health maintenance benefits for the typical person who doesnt eat oily fish regularly, explains Ann C. Skulas-Ray, Ph.D., assistant professor in the department of nutritional sciences at The University of Arizona College of Agriculture and Life Sciences in Tucson, AZ.

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    Eat Your Biggest Meals Earlier In The Day

    To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.

    A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.

    Dos And Donts In Managing High Triglycerides:

    • DO exercise regularly.
    • DO eat more fruits and vegetables and high-fiber foods such as oat bran. Cook with monounsaturated fatsolive, peanut, and canola oils.
    • DO stop smoking.
    • DO lose weight by changing your diet and doing aerobic exercise, such as walking, jogging, bicycling, or swimming. Exercise at least 30 minutes daily.
    • DONT forget to treat other medical conditions such as diabetes and underactive thyroid.
    • DONT drink more than two alcoholic drinks per day.
    • DONT change your diet or medicines without your doctors approval.

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    How To Lower Triglycerides And Cholesterol Naturally

    Your genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range.

    How Long Does It Take To Reduce Cholesterol

    9 Amazing Ways To Lower Triglycerides Fast

    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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    Limit Your Added Sugar

    You know that too much of the sweet stuff is bad news, and thats definitely the case here. When youre eating sugary foods, its easy to end up chowing down on more calories than your body needs.

    The excess will be turned into triglycerides, which can lead to serious trouble:One 15-year study found that people who got 25 percent of their calories from sugar were twice as likely to die from heart disease as those who ate significantly less.

    The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day.

    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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    Eating Foods With A Low Gi

    The glycemic index indicates how much a specific food is likely to increase your blood sugar levels.

    For example, oats have a low GI, but white bread has a high GI and is more likely to lead to a big spike in your blood sugar.

    Research suggests that eating a low glycemic diet is associated with lower triglycerides.

    How Are High Triglycerides Treated

    Lifestyle and Dietary Choices that can Help Lower Triglyceride Levels ...

    The best ways to lower triglycerides include losing weight, eating fewer calories, and exercising regularly . Diet changes that may help include avoiding fats and sugar and refined foods . Also avoid alcohol and limit fats found in meats high in saturated fat, egg yolks, and whole milk products. Trans fats, found in fried foods and commercial baked products, are unhealthy. Eat healthy monounsaturated fatsolive, peanut, and canola oils. Eat fish high in omega-3 fatty acids instead of red meat.

    If diet changes and exercise dont work, medicines such as nicotinic acid , fibrates , and omega-3 fatty acids can help lower triglycerides. Niacin side effects limit its use. Cholesterol-lowering medications known as statins can also lower triglycerides, but their effect is limited.

    Its also important to control diabetes since a high sugar level will also increase triglycerides.

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    Hyperlipidemia High Cholesterol High Triglycerides How To Treat

    The treatment of hyperlipidemia, high cholesterol, and high triglyceride is mainly divided into two parts: drug treatment and adjustment of daily eating habits.

    If the necessity of medication is not reached, most doctors will generally recommend starting with non-medication.

    Improve by adjusting the patients life and eating habits. If the blood lipids do not return to normal after 3-6 months, medical treatment should be performed.

    The general treatment drugs are Statins, cholic acid-binding resin, nicotinic acid, and fibrate derivatives four kinds, to achieve control to reduce the risk of cardiovascular disease caused by arteriosclerosis.

    The treatment of drugs still needs to be discussed with the doctor, so in the next paragraph, I will mainly focus on the second focus of treatment, which is also the root of the daily diet and life maintenance.

    Note. Taking the relevant therapeutic drugs requires taking the medicine according to the instructions of the doctor. All kinds of drugs have side effects.

    You should discuss with the doctor and design a prescription label according to your own situation. Do not judge the consumption by yourself.

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

    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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