Diets For High Cholesterol And Triglycerides

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

When grocery shopping, there are foods youll 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 theyre high in dietary cholesterol, theres not a lot of evidence that cholesterol in foods actually raises our bodys 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 hydrogenated or partially hydrogenated fats. Youll 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.

Too Much Of A Good Thing

No doubt: Fruit is good for you, especially if youâre having a piece of fruit instead of a rich dessert. But when you have high triglycerides, you may need to limit yourself to 2-3 pieces of fruit a day. That way, you wonât get too much of the natural sugars that are in fruit. If youâre having dried fruit, remember that the serving size is much smaller: 4 tablespoons of raisins , for example.

Why Your Cholesterol May Increase On The Carnivore Diet

The main reason that your total cholesterol, HDL and LDL increase on the carnivore diet is the fact that your body switches from burning carbohydrates to burning fats for fuel.

Because there is very little amount of carbohydrates on the carnivore diet or low-carb diets, the liver has to convert a lot of fatty acids into ketones for your body to use them as a fuel source.

When fatty acids enter the liver, they are converted to acetyl-CoA. Acetyl-CoA can be used as energy in the mitochondria but can also be converted to HMG-CoA.

Because HMG-CoA involves in the synthesis of both cholesterol and ketone formation, accordingly, by design, when you are in ketosis, both ketone and cholesterol productions go up. Therefore, you are likely to see your total cholesterol, HDL and LDL cholesterol increase.

Some people also experience an increase in cholesterol levels while fasting because the same process happens: after glycogen store has been depleted, the liver begins to break down fatty acids for energy and, by design, the liver will synthesize more cholesterol.

Adrenal glands, intestines and reproductive organs also produce cholesterol but liver is the primary site of cholesterol synthesis.

As mentioned above, while an increase in HDL is considered a good sign, an elevated LDL is generally considered a bad sign because it has been traditionally associated with an increased risk of coronary heart disease.

This may not necessarily be the case as explained in the section below.

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Does Amla Help With Cholesterol Management

Indian gooseberries, popularly known as Amla, have numerous benefits. From a cancer fighter to a hair tonic to even a snake venom detoxifier, the powers of Amla are multiple.

In one study, a reduction in cholesterol was visible when Amla was compared to simvastatin drug treatment. In comparison to other drugs, the benefits of Amla to manage cholesterol are plenty. Studies show that Amla extracts as liquids or in dried form reduce cholesterol levels in par with statins.

But the interest of the drug manufacturing sector in patenting Amla’s benefits is low. This dilutes the possibilities of extensive and impactful research on the effectiveness of Amla.

For Indian gooseberries to become relevant clinically, More research needs to be conducted. But seeing no economical benefits or patenting this fruit, there is little interest. Without patents, the pharmaceutical industry wouldn’t bother to invest in research.

Foods And Herbs To Eat For Lowering Cholesterol Levels

As we have already read, a low- fat plant- based diet is the most effective to lower cholesterol

But are there certain herbs that work better than the others? Let’s explore:

Fenugreek or methi: Fenugreek seeds contain steroidal saponins that prevent the absorption of cholesterol in the intestines. Aim to include a pinch of fenugreek powder daily.

Amla: Truly the magic food. This fruit has ten times the antioxidants of berries. We will explore how this helps manage cholesterol later in this article.

Nuts: Walnuts and almonds are rich in vitamin E and omega-3 fatty acids. Nuts help maintain HDL levels. HDL reduces the LDL levels in the body. Aim to consume 30- 40 grams of nuts/ seeds through the day.

Oats: Oats have high amounts of soluble fibre. The soluble fibre prevents plaque formation and ensures smooth blood circulation. Target to start your day with a bowl of oatmeal 3-4 times a week.

Garlic: Garlic contains a bioactive component called Allicin. Allicin aids to reduce blood lipids and prevents the formation of plaque. One clove of garlic in the morning can reduce bad cholesterol levels.

Let’s see the second segment that focuses on understanding triglycerides. We will also understand ways to keep triglycerides under control.

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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 they’re removed from the blood and passed out of the body.

How Is Cholesterol Measured

Most people with high cholesterol feel perfectly well and often have no symptoms.

Visit your GP to find out your cholesterol level and to find out what you need to do if your levels of bad cholesterol are high.

For people aged 45 years and over, you can have your cholesterol checked as part of a Heart Health Check with your GP.

If you identify as Aboriginal and/or Torres Strait Islander, you should have your cholesterol checked from age 18 years.

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Do High Triglyceride Levels Affect Hdl And Cholesterol Levels

Triglycerides are involved in the transport of fatty acids to muscles and tissues for energy.

• HDL particles are involved in the transport of excess fatty acids from the periphery back to the liver for elimination. Because of these competing roles, it is very difficult to increase HDL, the healthy good cholesterol, without first addressing triglycerides.
• HDL not only transports excess lipid to the liver for disposal, but it also transports cholesterol to organs such as the adrenals, ovaries, and testes for steroid hormone synthesis.
• Many of the strategies discussed here that lower triglycerides are also known to raise HDL.

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Enjoy Some But Not Too Much Fruit

Fruit is part of a healthy diet, but too much fruit may hinder your ability to lower your triglycerides. Fruits contain varying amounts of fructose, a type of monosaccharide found in some foods. People who have high triglycerides should limit their intake of fructose to no more than 50 to 100 grams per day. Excess fructose increases triglycerides. Eat 2 to 3 servings of fruit per day. Dried fruits, like raisins, are high in fructose. Have no more than 2 tablespoons per day. Dates, raisins, figs, and dried apricots are high in fructose.

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Treatment For High Cholesterol

Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.

• Move more. Regular physical activity is one of the best things you can do for your heart health. Increasing your physical activity from as little as 10 minutes a day to the Australian governments recommended 30 to 45 minutes a day, five or more days of the week, can help manage your cholesterol levels and reduce your risk of heart disease.
• Quitting smoking reduces the risk of heart disease and can help reduce cholesterol levels. The most effective way to stop smoking is with a combination of stop-smoking medicines and support from a service like Quitline . Speaking to your GP is also a great first step.
• Drinking alcohol doesnt have any health benefits. Alcohol contributes unnecessary kilojoules and is of low nutritional value. Alcohol is not a necessary or recommended part of a heart-healthy eating pattern. If you do drink, to reduce your risk of alcohol-related harm, healthy women and men should drink no more than 10 standard drinks a week and no more than four standard drinks on any one day.
• You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

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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Lunches To Reduce Your Risk Of Heart Attack

Here are some flavorful lunches you can pack, and a few you may even be able to buy.

Soup & Salad

1 cup vegetable, black bean, or lentil soup

5 whole-wheat crackers

2 cups salad made with dark greens, like spinach, mixed greens, or radicchio

1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch

Add this crunchy side:

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu

1/2 cup whole-wheat pasta or rice

1 cup pineapple chunks

2 oz grilled chicken breast on whole-grain sandwich

1 cup side salad

1 piece of fresh fruit

Baked Beans With Sugar Or Pork Added

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

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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.

What Causes High 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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Will A Keto Diet Lower Triglycerides And Cholesterol

No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events.

The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily eating fish, poultry, beans, and eggs weekly reducing portions of dairy and limiting red meat.

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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Be Careful With Pancake Toppings

Table sugar is not the only kind of sugar you need to be wary of when you have high triglycerides. Honey and maple syrup can increase your triglyceride levels, too. One tablespoon of honey has 64 calories and approximately 17 grams of sugar. One tablespoon of maple syrup contains 50 calories and approximately 13 grams of sugar. If you want to indulge in these sweeteners, use less of them or look for low-calorie or sugar-free maple syrup. Sugar comes in many forms. Read the labels and watch for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose. They are also bad for your blood sugar.