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Diet For High Cholesterol And High Triglycerides

Blue Crab: 1145 Mg 38% Dv

Dr. Sarah Hallberg on triglycerides, LDL and HDL cholesterol on a ketogenic diet

Crabs are another healthy seafood to put on your plate. Theyre rich in protein, omega-3s, selenium and vitamin B12. Like other shellfish, theyre high in cholesterol and low in saturated fat. Youll get 38 percent of the DV for cholesterol but only 1 percent of the DV for saturated fat in 1 cup of flaked blue crab.

Just be mindful of how you prepare it because butter or cream sauces can easily bump up the saturated fat.

Feeding Your Heart: Foods To Help Lower Cholesterol

Fruits like avocados and apples, and citrus fruits like oranges and bananas can help lower cholesterol.

Cholesterol is a material produced in the liver that your body needs to make hormones, vitamin D and other substances. Two types are in the body: Good and bad.

Bad cholesterol is called LDL cholesterol and too much of it in the body can increase risk of heart disease, says Paula McIntyre, a Marshfield Clinic registered dietitian.

Higher levels of LDL cholesterol can be deposited in the arteries, which narrows them and increases heart disease risk, she said.

Cholesterol also can come from foods we eat, so feeding your heart the right foods is an important way to lower bad cholesterol levels.

You can break down LDL cholesterol eating healthy fats and soluble fiber.

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Too Much Sugar Can Increase Cholesterol

More and more people are skipping fried foods and bacon in order to lower their cholesterol and triglycerides. This may be due to the fact that they eat a lot of bread or only fruit. Carbohydrates . When you consume too much, your blood sugar rises, activating insulin, a hormone that regulates appetite and fat storage. In addition, the liver produces more fatty acids and cholesterol because it is stressed by excessive carbohydrate metabolism. In addition, too much insulin inhibits the enzyme responsible for breaking down triglycerides.

Hidden sugars in foods can lead to overweight and elevated cholesterol levels. You need to learn to read the labels on packages. In the chart below, you can see some of the products you eat every day that contain hidden sugars.

The first step to lowering cholesterol and triglycerides is to lose 10% of your body weight, follow a consistent diet, which is a very effective cholesterol and triglyceride diet, and exercise every day.

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Checking Your Blood Cholesterol Level

A cholesterol screening is an overall look at the fats in your blood. Screenings help identify your risk for heart disease. It is important to have what is called a full lipid profile to show the actual levels of each type of fat in your blood: LDL, HDL, triglycerides, and others. Talk with your healthcare provider about when to have this test.

Saturated And Trans Fats

Diet Chart For High Cholesterol And Triglycerides

Saturated fats can raise triglyceride levels. They can be found in fried foods, red meat, chicken skin, egg yolks, high-fat dairy, butter, lard, shortening, margarine, and fast food. Alternatives include:

  • Lean proteins such as skinless white chicken meat and fish
  • Olive oil, canola oil, and peanut oil

Trans fats are hydrogenated fats that can be found in some packaged and fried foods. Trans fats have been banned, with exceptions, from the food supply in the U.S.

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How Can Triglycerides Be Lowered

If you have high triglycerides, making changes to your diet and lifestyle can help to reduce these.

Diet and Lifestyle Recommendations:

  • Follow a diet low in fat, with less than 30% of daily calories from total fat. Choose polyunsaturated fats over saturated fats
  • Include oily fish two to three times per week within your fat allowance as these contain omega 3 fatty acids which can have a beneficial effect on triglyceride levels
  • Reduce consumption of high-sugar food and drinks, and choose unrefined carbohydrate sources such as higher fibre breads and cereals
  • Limit or abstain from alcohol
  • Lose weight if overweight
  • Participate in regular physical activity
  • If you have diabetes, aim for good blood glucose control
  • People who have high triglycerides may also require medications as well as diet and lifestyle modifications. You can discuss this further with your medical team.

    If you have severely high triglycerides then you will be advised to reduce all types of fat, aiming for less than 25g fat per day. Further information on this is at the end of this diet sheet .

    Saturated Fatty Acids And Heart Disease

    There is a famous truth in mathematics that states: If A equals B, and B equals C, then A must equal C.

    Applying the same logic to nutrition, we would arrive at the conclusion that eating a lot of saturated fatty acids raises the risk of developing heart disease. For if diets high in saturated fatty acids ”equal” high total serum cholesterol and high LDL-cholesterol, and if high serum and LDL-cholesterol “equal” high incidence of heart disease, then it must be true that diets high in saturated fatty acids “equal” high incidence of heart disease.

    Scientists, however, are rarely content to prove such important connections using mathematical logic, and so they turned once again to examining the rates of heart disease in various populations around the world. They found that there is indeed a strong association between diets high in saturated fatty acids and a high incidence of heart attacks.

    These studies also showed clearly that saturated fatty acids could explain the association. On the island of Crete, for example, many of the residents consumed a diet that contained as much as 40 percent of their daily calories as fat, and yet they suffered very little from heart disease. The investigators concluded that the relationship was probably due to the low level of saturated fatty acids, which accounted for only 8 percent of the daily calories in Crete, while monounsaturated fatty acids made up 29 percent of the calories.

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    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:

    The Mediterranean Keto Lifestyle

    High Triglycerides & High Cholesterol On Vegan Diet? No Problem?!

    The Mediterranean take on the centuries-old ketogenic diet is not a fad but rather a pairing of proven approaches to eating associated with optimal health and longevity.

    The fundamental approach when cutting carbs and boosting heart health is focusing on a healthy, holistic approach that includes clean eating, physical activity, and sharing meals with family and friends.

    The consumption of vegetables, select pulse vegetables like lupin beans, and olive oil regular, moderate exercise lower stress levels close relationships with friends and family interaction, and being an active part of a community, collectively contribute to our overall health and well-being.

    Consider adopting these seven principles, to approach the keto diet from a Mediterranea perspective, to optimize triglycerides and promote heart health while adopting a low-carb, high-fat diet:

    • Eat healthily: This tip seems obvious but its importance makes it worth reiterating. Keto-friendly convenience foods have their place in any low-carb, high-fat lifestyle, but sourcing clean whole food sources is crucial when also seeking to improve heart healthso beware.
    • Seek the silver linings: Life can get heavy, and finding moments to laugh and do things that bring you joy are essential to well-being while journeying to cut the carbs.
    • Get moving regularly: Theres no one right way to get active. Find activities you enjoy and make you feel invigorated and incorporate more of those experiences into your weekly routine.

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    Why Is My Husky Shedding So Much In The Winter

    Foods high in saturated fats include: processed or deli-style meats deep fried fast foods processed foods takeaway foods fat on meat and skin on chicken ghee, lard and copha coconut oil. Your diet and weight have a huge impact on your levels. Diets highin calories, high-carbohydrate, low-fat diets, and obesity increase triglycerides. Vitamin D deficiency, smoking, an underactive thyroid, inflammation, genetics, and certain medications and diseases can also raise your levels.

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    What Are The Treatments For High Cholesterol

    High cholesterol is inheritable only in the case of FH. But most of the time, it results from unhealthy lifestyle choices. Elevated cholesterol is both preventable and treatable. With a well-balanced diet, regular exercise and lifestyle modification, you can reduce high cholesterol. What exactly does lifestyle modification mean though? Watch this to understand:

    The University of Toronto conducted a study that showed that people following a plant- based diet tend to have 30% lower total cholesterol levelâs than those eating dairy and meat.

    The recommended food for lowering cholesterol levels include:

    • Oats, pulses, barley, and other foods high in soluble fibre such as vegetables.
    • Soy beans/ tofu and tempeh
    • Wheat germ, wheat bran, Brussels sprouts, and other foods with concentrated phytosterols .

    Two-thirds of adults in their mid-forties suffer from atherosclerosis. So this is a warning sign if youâre in your mid-40s or older and think your arteries are in good shape. If you are older than 43, youâre more than 40% likely to notice an artery deterioration.

    Multiple factors raise cholesterol, sleep habits and food habits are two of them. According to the PESA study, if you adopt the habit of sleeping 7- 8 hours every night, youâll have a lower chance of plaque progression.

    Above all, a well structured fitness regimen is essential if you want to manage cholesterol. You can start the regime anytime- be it in your twenties, thirties, forties, fifties, or even sixties!

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    How Do Foods Affect Triglyceride Levels

    Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:

    • Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
    • Limit hard candies, chocolates, candy bars, and gummy bears.
    • Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
    • Choose sugar-free gum or mints instead of the regular versions.
    • Try light or low-sugar syrups on pancakes and waffles.
    • Spread breads and crackers with no-sugar-added jelly or preserves.
    • Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
    • When selecting cereals, choose those with no more than 8 grams of sugar per serving.
    • Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
    • Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
    • Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
    • Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:

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    High Triglycerides Diet Food List

    Cholesterol: Top foods to improve your numbers

    Maintaining normal triglyceride levels in the bloodstream is critical. Regardless, many people do not know the role triglycerides play in the body or even what they are.

    Lifestyle changes and diet are the two leading causes of high triglycerides in the body. Others are certain medications and genetics.

    Experts in nutrition and health say that changing your lifestyle, and what you eat can lower triglycerides.

    We have compiled a list of triglyceride-lowering foods, many of them being whole nutrient-dense foods.

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    Add More Fiber To Your Diet

    Fiber is the part of your food that isnt digested, and its important because it helps you feel full. According to a study published in February 2019 in the journal Current Developments in Nutrition, dietary fiber can reduce the risk of high triglycerides in young to middle-aged adults who are overweight or obese. In general, fiber-rich foods also have carbohydrate content that is more complex and can lead to more gradual absorption by the body, which can also help temper the triglyceride increase that occurs after meals, says Michael Wesley Milks, MD, a cardiologist and assistant professor of clinical medicine at The Ohio State University Wexner Medical Center in Columbus. Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables.

    Why Should I Lower My Cholesterol

    Evidence strongly indicates that high cholesterol can increase the risk of:

    This is because cholesterol can build up in the artery wall, restricting the blood flow to your heart, brain and the rest of your body. It also increases the risk of a blood clot developing somewhere in your body.

    Your risk of developing coronary heart disease also rises as your blood’s cholesterol level increases. This can cause pain in your chest or arm during stress or physical activity .

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    Turkey Breast: 136 Mg 45% Dv

    Turkeys popularity might peak around Thanksgiving, but it deserves more time in the spotlight. While a 6-ounce serving of roasted turkey breast has 45 percent of the DV for cholesterol, it only has 1 gram of saturated fat . Because saturated fat is the type of fat you want to limit, turkey can be a healthier option for meat lovers.

    Try it as a lean alternative to ground beef in these creative ground turkey recipes.

    This Is The First Sign You Have High Cholesterol

    What natural ways to lower high cholesterol & triglycerides levels? – Ms. Ranjani Raman

    According to the CDC, 2 in 5 adults in the US are living with high cholesterol, putting them at increased danger of serious health conditions such as heart attack and stroke. Not all cholesterol is the sameHDL cholesterol is good, LDL cholesterol is bad. “HDL is responsible for reverse cholesterol transport, which means it removes bad cholesterol from the bloodstream and takes it to the liver, which gets rid of it,” says Joe Miller III, MD, a cardiologist and expert in preventative medicine at Piedmont Heart Institute. LDL cholesterol leads to plaque buildup in the arteries, which can lead to coronary artery disease. “HDL is a vacuum cleaner and LDL is fuel for the fire.” An LDL level below 130 mg/dL is ideal, while an HDL level below 40 mg/dL for men, or 50 mg/dL for women, is considered low.

    “So most people do not have genetically high cholesterol,” says cardiologist Leslie Cho, MD. “Most people get it the good old fashioned way, which is diet, which is lack of exercise, and also the whole beautiful process of aging. There are those of us that are genetically inclined to have high cholesterol. The worst case scenario is something called familial hypercholesterolemia, and people who have that have heart attacks at the age of 18 and they have LDL, the bad cholesterol, the lousy cholesterol, that are greater than 200 at a very, very young age. And those are people that we put on medicines aggressively because they tend to have very bad outcomes.

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    Whole Grains Especially Oats And Barley

    Extensive research ties whole grains to lower heart disease risk.

    In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings up to seven of whole grains per day .

    Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

    While all whole grains may promote heart health, two grains are particularly noteworthy:

    • Oats: Contain beta-glucan, a

    Fruit is an excellent addition to a heart-healthy diet for several reasons.

    Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .

    It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.

    One kind of soluble fiber called pectin lowers cholesterol by up to 10%. Its found in fruits including apples, grapes, citrus fruits and strawberries .

    Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

    Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase good HDL and lower bad LDL cholesterol .

    SummaryFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.

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