Diet For High Cholesterol & Triglycerides

Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

Choose Good Fats Over Bad Fats

Fat is an important nutrient, necessary for energy and hormone production, vitamin absorption, maintaining the membrane integrity of every cell in our body, and growth and development. According to the Dietary Reference Intakes published by the USDA, 20% to 35% of calories should come from fat. But when it comes to dietary fat, not all types are created equal.

As noted above, saturated fats contribute to high levels of LDL cholesterol, as do the trans fats in fried foods and baked goods. At the same time, however, monounsaturated fats, which are found in olives, olive oil, and certain nuts and seeds, actually help lower blood cholesterol levels.

Another type of good fat, the polyunsaturated fat in fatty fish like salmon and cod, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids that play a significant role in reducing overall blood cholesterol and triglyceride levels.

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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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Cholesterol And Healthy Eating

What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.

A heart-healthy eating pattern includes:

• plenty of vegetables, fruit and wholegrains
• a variety of healthy protein-rich foods , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week
• unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties
• healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking
• herbs and spices to flavour foods, instead of adding salt.

This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood.

Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.

Serving size can vary depending on age, gender and specific nutrition needs.

Use Liquid Vegetable Oils In Place Of Solid Fats

Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.

Use a little liquid oil to:

• Pan-fry fish and poultry.
• Make cream sauces and soups using low-fat or fat-free milk.
• Add to whipped or scalloped potatoes using low-fat or fat-free milk.
• Brown rice for Spanish, curried or stir-fried rice.
• Cook dehydrated potatoes and other prepared foods that call for fat to be added.
• Make pancakes or waffles.

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Normal Cholesterol High Triglycerides

Even though your latest physical may have shown that your cholesterol levels are normal, you may still be at risk for heart disease if your triglycerides level is high.

A 20-year study conducted by the University of Washington School of Public Health and Community Medicine found that a pattern of elevated levels of triglycerides, the main form of fats circulating in the bloodstream, even when cholesterol levels are normal, can mean a two- to three-fold increase of deaths by cardiovascular disease.

Blood triglycerides come from two main sources: the food you eat-especially sugar, animal products and saturated fats-and from your liver. Although its not exactly clear how, high triglyceride levels can result in hardening of the arteries or thickening of the artery walls , which can raise your risk for stroke, heart attack, and heart disease.

• Normal triglyceride levels are less than 150 milligrams per deciliter
• Borderline high is 150-199 mg/dl high is 200-499 mg/dl
• Very high 500 mg/dl. A triglyceride level of 150 mg/dl or above is considered a risk for metabolic syndrome-a constellation of conditions resulting from too much fat around the waist-which in addition to raising your risk for heart disease, it can also increase your risk for diabetes.

How Is A Lipid Disorder Diagnosed

To check your cholesterol levels, your doctor will order a blood test called a lipid profile, or lipid panel. This test measures your total cholesterol and triglycerides. Before this test, your doctor will likely ask you to avoid eating and drinking liquids other than water for at least 8 to 12 hours.

The lipid profile measures cholesterol in milligrams of cholesterol per deciliter . Your total cholesterol level should be no higher than 200 mg/dL. Learn how to understand your cholesterol results.

A combination of medications and lifestyle changes is a common treatment plan to correct high cholesterol and triglycerides. Your doctor may also suggest certain supplements.

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A Guide To Healthy Eating: Strategies Tips And Recipes To Help You Make Better Food Choices

Eat real food. Thats the essence of todays nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it. Based on a solid foundation of current nutrition science, Harvards Special Health Report A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices describes how to eat for optimum health.

Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

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Baked Beans With Sugar Or Pork Added

Beans have fiber and other nutrients going for them. But if theyre made with sugar or pork, they may not be the best choice. The label on the can should say whats in there, and how much sugar and fat youre getting. Switch to black beans, which are a great source of fiber and protein, without saturated fats or added sugar.

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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:

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Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

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Foods To Lower Triglycerides

Oats â Oats are rich in fibre. Fibre-rich food items take more time to digest, thus preventing a spike of blood sugar levels and causing less release of triglycerides, and forming an important part of the triglyceride diet.

Cauliflower- Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.

Blueberries- Blueberries contain less sugar, more fibre and are full of antioxidants. You can use it as topping for oatmeal, yoghurt, or make a smoothie.

Spinach- Spinach is a good source of vitamins and is also counted among the foods to reduce triglycerides. You can add it to stews, salads, and egg omelette preparation.

Bananas- Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium â an important mineral.

Strawberries- Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides?

Broccoli- Broccoli is yet another green vegetable that can lower triglyceride levels. You can have it by simply roasting it or adding it to soups.

Cabbage- It is included under cruciferous vegetables that reduce triglycerides and is rich in vitamin K. You can saute it with a few spices and enjoy the delicious and nutritious food.

Salmon- Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.

Nuts- Nuts contain monounsaturated fats, fibre and omega-three fatty acids that manage triglyceride levels.

When Are Triglyceride Levels Measured

Triglyceride levels are usually measured whenever you have a blood test called a Lipid Profile. Everyone over age 20 should have their cholesterol checked at least every 5 years. Your healthcare provider can check your cholesterol and triglyceride levels by taking a sample of blood, which is sent to a lab for testing. The Lipid Profile shows your triglyceride level, total cholesterol level, HDL cholesterol and LDL levels.

Blood triglyceride levels are normally high after you eat. Therefore, you should wait 12 hours after eating or drinking before you have your triglyceride levels tested. Many other factors affect blood triglyceride levels, including alcohol, diet, menstrual cycle, time of day and recent exercise.

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What To Look Out For When Shopping For Foods To Lower Cholesterol:

When grocery shopping, there are foods youâll want to focus on and foods to avoid to lower your cholesterol. To lower your cholesterol, focus on foods high in fiber like canned or dried beans or lentils, fruits and vegetables , as well as whole grains like quinoa, oatmeal, brown rice and whole-wheat bread. Other healthy options to focus on include those foods high in unsaturated fats like nuts and seedsincluding chia and flax, as well as olive oil, avocado and foods rich in omega-3 fatty acids, like salmon. These healthy fats help raise your good HDL cholesterol which protects your heart. Some other foods you can eat that may surprise youeggs and shrimp. Although traditionally avoided because theyâre high in dietary cholesterol, thereâs not a lot of evidence that cholesterol in foods actually raises our bodyâs cholesterol, so feel free to include these foods in your healthy diet plan.

To identify trans fats, look at the ingredient list and try to avoid foods that say âhydrogenatedâ or âpartially hydrogenated fats.â Youâll often find them in processed foods, especially processed baked goods, as well as some peanut butters, so try to opt for a natural peanut butter that contains just two ingredients: peanuts and salt.

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Skip The Sweet Drinks

One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week â that means three 12-ounce cans of soda.

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What Are The Risks Linked To High Cholesterol

Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .

The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .

This can lead to:

• Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breath and chest pain.
• Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
• Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
• Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected

A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where theyre removed from the blood and passed out of the body.

These Foods Are Notorious For Raising Levels Of Ldl Cholesterol

More than 90 million adults in the United States have high cholesterol which means their levels of these blood fats exceed 200 milligrams per deciliter . Soaring cholesterol levels are serious because they put you at higher risk for a heart attack or stroke.

Certain foods, like oatmeal, nuts, and fatty fish, help to keep your cholesterol levels in check. And not all high cholesterol foods are bad for you. For example, eggs are high in cholesterol, but theyre also packed with protein and other nutrients. Its the foods that are high in saturated fat that you need to worry about, because they can raise your cholesterol levels AND make you gain weight.

What are the worst foods for high cholesterol? Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein cholesterol, the sticky kind that builds up in artery walls.

Here are 4 foods youll want to avoid if you have high cholesterol:

1. Red meat. Beef, pork, and lamb are generally high in saturated fat. Cut of meat like hamburger, ribs, pork chops, and roasts are highest in fat. You dont have to avoid meat entirely, just eat it only on occasion. Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon. Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.

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