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.
Foods That Can Help Lower Triglycerides
The way you prepare food can also have an impact on triglycerides. One approach to lower triglycerides naturally is choosing healthy fats, like extra virgin olive oil, instead of saturated fats, like butter and lard, when its time to fry or saute something to eat.
Adding foods rich in omega 3 fatty acids, like salmon, flax seeds, and chia seeds, can also help. The American Heart Association currently recommends at least 1 gram of omega-3 fatty acids per day.
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How To Lower Triglycerides Naturally With Lifestyle Changes
Here are some necessary lifestyle changes you can make in order to lower your triglyceride levels and live a healthier life. Not only will these changes help support healthy heart numbers, but they are beneficial for your overall health too.
Lose weight: If you are currently overweight, losing 510 percent of your body weight will reduce triglyceride levels by about 20 percent.
Cut out sugar: The American Heart Association recommends only five percent of your daily calories come from added sugar. This is no more than about nine tablespoons for men and six tablespoons for women. It is a good idea to be aware of everything you consume, as substantial amounts of sugar may be hiding where you least expect it.
Increase your fiber intake: Consume more fiber-rich foods, such as vegetables, fruits, and whole grains.
Limit fructose: Fructose is a type of sugar that can contribute to high triglyceride levels, studies have shown. High fructose corn syrup is a common substitute for table sugar and contains just as many calories. Be aware of the inclusion of fructose corn syrup by reading the ingredients labels of the foods you eat.
Eat a moderately low-fat diet: A moderately low-fat diet has been shown to be more effective for lowering triglyceride levels compared to a strict low-fat diet. The AHA recommends that 25 to 35 percent of your daily calories come from fat. Choosing more food items that state they are low fat is a safe way to help lower your triglyceride levels.
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Establish A Sleep Schedule
Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.
One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .
If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.
Which Is Better The Low
In another randomized controlled trial, the effects of a Mediterranean-style weight-loss diet were compared with low-carbohydrate and low-fat energy-restricted diets.After six months, triglyceride levels were reduced the most in the low-carb diet group. However, after 12 months, the Mediterranean-style diet showed similar reductions in triglycerides as the low carbohydrate diet.
After six months, triglyceride levels were reduced the most in the low-carb diet group. However, after 12 months, the Mediterranean-style diet showed similar reductions in triglycerides as the low carbohydrate diet.
How could this happen? How could two completely different diets provide us with similar triglyceride lowering effects? Lets dig through the biochemistry to see how this could be the case.
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Eliminate Bread & Pasta
White bread, pasta, and Irish potatoes contain starch, a carbohydrate that has a high glycemic value that can spike blood sugar and raise your triglyceride levels. Eliminating these foods can help lower your triglycerides. Focus on eating whole grains, such as wild rice, barley, or quinoa, and a variety of vegetables, nuts, and seeds, which contain complex carbohydrates and fiber.
Top Foods To Help Lower Triglyceride Levels
3 ).
Diet plays a major role in the production of triglycerides in your body. Certain foods may even help lower your blood levels.
Here are 8 top foods that may help lower triglyceride levels.
5 ).
Daily intakes of at least 25 grams of soy protein were most effective at lowering these fats in the blood .
Soybeans, edamame, tofu, and tempeh are excellent sources of isoflavones, a health-promoting compound linked to reduced triglycerides, weight management, and improved menopause symptoms .
Fermented soy products like natto and tempeh have a higher nutritional value than unfermented soy. When used to replace sources of animal protein, they have a potent triglyceride-lowering effect .
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What Vitamins And Supplements Help Lower Triglyceride Levels
Fish oil lowers triglycerides. The dose needed to reduce triglycerides is 1 to 4 grams of EPA/DHA per day. Four grams per day has been shown to reduce triglycerides by 25% to 30%. People with the highest triglycerides benefit most. It is worth noting that non-marine omega 3 fatty acids do not appear to lower triglycerides in the same way. The prescription form of synthetic omega-3 fatty acids, Lovasa, Vascepa, or Epanova is approved by the US Food and Drug Administration for people with triglycerides over 500 mg/dL.
Niacin is another supplement for lowering triglycerides. Both regular and extended-release nicotinic acid has been shown to reduce triglycerides by up to 40% . Niacin has the added benefit of increasing HDL and lowering LDL. The high doses of niacin needed to lower triglycerides can cause uncomfortable flushing in some people. To avoid this, niacin can be taken with baby aspirin, with food, or with an extended-release form of niacin/nicotinic acid . Inositol-hexanicotinate, marketed as no-flush niacin, is NOT the same thing and contains very little nicotinic acid.
Fibers, such as chia, flax, psyllium, or bran, help lower triglycerides. Fibrates, a class of cholesterol-lowering drugs that have been used for decades, also have a triglyceride-lowering effect through the same general mechanisms.
There are other supplements with limited research supporting their benefit in hypertriglyceridemia.
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.
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Pay Attention To Product Policies
3.1. Read the return policy
What is the return policy? This question often comes up when people are looking to buy a food to lower triglycerides naturally.
If you dont know the return policy, ask before buying it. You might be able to get your money back or exchange it for another item if youre not happy with what you purchased.
The return policy is a critical step in the buying process, but many shoppers dont take the time to read it. Before making your purchase, ensure you know what kind of return policy will apply if something goes wrong with your order or product.
You have 30 days from when you received the item before being able to file for a refund. Some exceptions may allow for an exchange during this period without returning the original merchandise first, so be sure not to miss any details on this document! Keep reading below for more information about our policies and how they can help you save money while shopping online.
Its hard to stand out in a crowded market and still offer good value. Whats more, tablets & accessories are not considered a high-margin business. Perfect design, and great aesthetics shouldnt come at an astronomical price. buy now
3.2. Read the warranty policy
The best way to find out what type of warranty a company offers is by reviewing their website before buying anything from them. If youre considering buying a product and the warranty policy is unclear, it might be worth contacting customer service before making your purchase.
How The Ketogenic Diet Lowers Triglycerides
When carbohydrates are restricted, insulin levels drop, which increases the activity of lipases like triacylglycerol lipase and hormone sensitive lipase . These lipases help break down triglycerides for energy usage.
After the lipases do their job, the components of the triglycerides move out of the cells in different directions. Glycerol, the backbone of triglycerides, is taken to the liver for further breakdown or glucose synthesis . Free fatty acids, the other components of triglycerides, are carried in the blood to cells that further break them down for energy by a process called beta-oxidation. In the liver, the free fatty acids are converted into ketones, an organic compound that the brain and muscle can use as an alternative fuel source.
Without a lot of carbohydrates in the diet, the cells will start burning more fat and ketones for fuel, and the liver will be focused on forming sugar and ketones for energy rather than triglycerides for storage. As a result, triglyceride levels drop and blood sugar levels to normalize.
This process is the main reason why many meta analyses found that a decrease in carbohydrates leads to a decrease in triglycerides, and no other diet elicits these processes better than the ketogenic diet. However, there is another important mechanism that reduces triglycerides, which the Mediterranean diet takes advantage of the most.
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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.
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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Ask About Fish Oil Supplements
As important as exericse and diet are to heart health, treating high triglycerides usually requires an extra punch. And thatâs 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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Home Remedies To Reduce Triglycerides
Triglyceride is the most common type of fat found in the blood, with almost 95% of the total body fat falling under this category. The body converts calories that it doesnt need to use right away into triglycerides.
Triglycerides are stored in the fat cells and are circulated in the blood to provide energy for your muscles to work. Even though both triglyceride and cholesterol are lipids, the former is fat and the latter is not.
Moreover, triglycerides serve the function of providing energy, whereas cholesterol is needed by the body for hormone synthesis and cellular structure.
Despite the fact that triglycerides are essential sources of energy and necessary for the proper functioning of cells, elevated levels can pose many health risks.
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What Is A Good Tg: Hdl Ratio
A lower TG/HDL is better. In the discussion of science, studies, and treatment, there has been a tendency to go with higher ratios to show the largest impact on CV disease risk and death.
Here are the typical cut points for risk :
- In US less than 2 is ideal above 4 is too high
- In Europe less than 0.87 is ideal above 1.74 is too high
What Is The Best Triglyceride Lowering Diet Low
Lets start by comparing two ends of the dietary spectrum Low-carb versus low-fat.
A recent meta-analysis of randomized controlled trials evaluated the effects that low-carb and low-fat diets had on triglyceride levels with conclusive results. Researchers found greater reductions in triglyceride levels on the low-carb diet.
In another study by Bonow and Eckel, the two scientists concluded that low-carb diets produced a more robust triglyceride-lowering effect than low-fat diets, even if there was a similar magnitude of weight loss after one year.
These studies confirm what we found above. Eat more carbohydrates and less fat, and youll increase your triglyceride levels. Eat fewer carbs and more fat, and the opposite will occur. In fact, researchers found that for every 5% decrease in total fat, triglyceride level was predicted to increase by 6% and HDL cholesterol to decrease by 2.2%.
However, there could be other variables at play in this case. When you reduce fat consumption, youll be more likely to eat processed carbohydrates, which limit fat burning and increase fat production. So, high triglycerides levels only have to do with increased processed sugar consumption, right? Not quite.
However, there is another diet that heralded more than the low-carbohydrate ketogenic diet for its health benefits. Could this diet be the perfect balance of carbs and fats? Or is the low-carbohydrate diet always better?
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How To Lower Triglycerides Naturally
If your triglycerides are high, there are natural ways to lower them without resorting to medications, which may have undesirable side effects. Research shows that the currently available drugs havent shown the ability to significantly lower heart attack risk or some of the other concerns associated with high triglycerides. Consider these natural remedies.
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How To Lower Your A1c Level
When you have diabetes, you probably know you should check your blood sugar regularly. Your doctor will also recommend that you take an A1c blood test a few times a year, with a goal of lowering the results to help protect your health. And thereâs a lot you can do to move toward meeting that goal.
Unlike a regular blood sugar test, the A1c test measures the amount of sugar that clings to a protein, called hemoglobin, in your red blood cells. The test shows your average blood sugar levels over the past few months, so you know how well your diabetes is under control.In general, the goal for your A1c is to be lower than 7%. Exactly how much lower will depend on your individual treatment plan. When you take steps to get your A1c in a healthy range, you lower your risk of complications such as nerve damage, eye problems, and heart disease.
Your doctor will let you know the best target for your A1c. How do you get there? Here are a few tactics to try, in addition to taking any medications your doctor prescribes.
Get some new kitchen gear. Youâll want to get a set of measuring cups and a kitchen scale if you donât already have them. These will help you with your portion sizes. Your blood sugar will go up if you eat more food than your body needs. Keeping servings in check is a good way to reduce your A1c level.
Show Sources
SOURCES:
Mayo Clinic: âA1C Test,â âHyperglycemia in Diabetes,â âDiabetes Diet: Create Your Healthy Eating Plan.â
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