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Fastest Way To Lower Cholesterol And Triglycerides

You Can Begin Lowering Cholesterol Naturally Today

How to Lower Triglycerides Quickly and Naturally , Lower bad cholesterol fast

Sound like a lot to take on? Dont be intimidated. Bringing down your high cholesterol doesnt have to mean changing your life completely. Rather, start with changing your mindset. Instead of thinking of it as moving away from things, youre moving toward new habits that will help you create a healthier and more enjoyable future.

Now is always the right time to start taking care of your heart health. If you need a little support, lean on friends and family. And dont forget that your doctor is always there for you with advice, motivation and encouragement so you can reach your goals and live healthier.

Dont delay getting the heart care and answers you need

Replace Saturated Fats With Healthier Fats

Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats such as polyunsaturated and monounsaturated fats will help reduce your cholesterol level.

For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.

Healthy unsaturated fats are found in:

  • fruits and vegetables

Do Bananas Lower Triglycerides

The researchers also say that people with high triglycerides should focus on eating more vegetables fruits that are lower in fructose such as cantaloupe, grapefruit, strawberries, bananas, peaches high-fiber whole grains and especially omega-3 fatty acids, which are found primarily in fatty fish such as salmon, …

Also Check: What Is Cholesterol Found In

Limit Your Sugar Intake

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.

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How Many Eggs Should You Eat

9 Easy Ways to Lower Triglycerides Naturally

Overall, most people can have one full egg a day without causing their risk of heart attack, stroke, or other issues to go up. But if youâre in an âat-riskâ group, you should eat no more than three full eggs per week.

If you want to eat more eggs than the suggested amount, you can take the yolk out of your eggs or use egg substitute products . Egg whites and other yolk-free products donât have any cholesterol but still have protein.

Eggs can be healthy if you eat them in moderation and follow serving size guidelines for your specific needs. But since you usually eat eggs alongside other foods, itâs also important to factor in the cholesterol amounts of those products. Butter, cheese, bacon, sausage, muffins, and other common breakfast options can add a lot of cholesterol to your normal serving of eggs.

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Tactics To Reduce Cholesterol Quickly

For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.

Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.

Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.

Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1

Stress Sleep And Cholesterol

Research shows that too much or too little sleep has a negative effect on your cholesterol levels. One study found that sleeping less than five hours or more than eight hours per night raised triglyceride levels and lowered good HDL levels in women. Another study, published in the Journal of Cardiovascular Nursing, found that people who sleep fewer than six hours each night have a greatly increased risk for cardiovascular disease. The researchers also found that snoring is linked to lower levels of beneficial HDL cholesterol.

Stress is a well known risk factor for insomnia and other sleep problemsand poor sleep contributes to stress by leaving you feeling fatigued, irritable, unmotivated, and unable to concentrate. Reducing your stress can improve your sleep, and improving your sleep can help reduce your stress.

For many people with high cholesterol, stress leads to unhealthy habits that can be very difficult to breakeven when youre facing health problems because of them. Our guide to managing stress and quitting vices has practical and actionable tips to help you lower both acute and chronic stress, quit smoking, cut down on alcohol, and sleep better.

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How Often Should I Have My Cholesterol Tested

Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.

All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.

Stop Smoking To Lower Cholesterol

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

The ADA recommends if you smoke to quit to improve diabetes management. Quitting smoking can also improve your overall health and reduce your risk of cancer.

There are numerous programs, support systems, and medications available to help you quit smoking. Studies show it might take a few tries to quit your smoking habit for good. Not smoking when you have diabetes can help you reduce your risks of cardiovascular disease and other diabetes complications.

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How To Eat To Lower Your Cholesterol

One of the biggest trends in diet and nutrition advice is a movement away from talking about specific micronutrients and optimal daily servings of this or that food group. Instead, nutrition experts now talk a lot more about broad patterns of healthy eating. This means limiting certain foods while prioritizing others, rather than trying to hit narrow targets.

Something I tell a lot of my patients is that the Greek derivation of diet is diaeta, which means a way of life, Sperling says. Dieting shouldnt be torture, or something you maintain for a month. It should be a meaningful and purposeful change you can extend throughout your life.

In this spirit, he says one of the most important changes you can make is to pack your meals with lots of fresh fruits, vegetables, nuts, and whole grains. Many of the most effective and evidence-backed cholesterol-lowering eating planslike the Mediterranean dietprioritize these foods, he says.

She adds that protein-rich soy-based productsfrom tofu to soy milks and yogurtsmay also be good substitutes for meat, butter, milk, and other conventional saturated fat sources. People in America are fixated on protein, but Americans dont really like to eat soy products, she says. This is unfortunate because research stretching back several decades has linked soy to improved heart health and lower blood cholesterol levels. If you need to replace saturated fats with other proteins, soy would be a good option, she says.

How To Lower Triglycerides Fast Without Medications

Unlike many illnesses, much of the treatment centered around how to lower triglycerides actually has a lot to do with lifestyle factors like diet and physical activity. In fact, moderate to slightly high levels of triglycerides may be managed in this way alone, without the use of prescription medications. Since what raises triglycerides in the first place is often the foods that we eat, it is not a wonder that a mere change in ingestibles can provide long term benefits in the form of lower triglycerides levels. And, the long term management of the amounts of these fats circulating in the blood can often be well managed with a diet to lower triglycerides combined with an increase in moderate exercise.

Fats are also best left alone as much as possible for anyone trying to stave off ever rising levels of the manufactured blood fats. As such, fried foods and those that contain trans fat or saturated fat should be eliminated from diets entirely. Not only does this decrease the likelihood that triglycerides will remain on the rise, a low fat diet also contributes to a reduced risk of obesity. Being overweight or obese is a major contributing factor to the increase of triglycerides in the blood, and adhering to a low fat diet can reduce this risk dramatically.

References:

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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 vegetariandietary 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 its 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. Its good for bones and digestive health, for vision and mental health.

First Things First: Know Your Numbers

Lower Cholesterol &  Triglycerides!

One tricky thing about high cholesterol: It doesnt come with symptoms. So youll miss it if youre not looking for it.

People should expect that they may have high cholesterol, no matter the age, and should have a blood test to check cholesterol, says Connie Newman, M.D., an endocrinologist and adjunct professor of medicine at NYUs Grossman School of Medicine.

Your annual exam is a great time to check these levels. If you have diabetes, or if it turns out that your cholesterol is too high, youll likely need to get tested more often.

Ask your primary care physician to run a full lipid profile. This tests for a few things, including the two different types of cholesterol low-density lipoprotein , or bad cholesterol, which can lead to plaque buildup in the arteries and high-density lipoprotein , or good cholesterol, which helps your liver get rid of cholesterol and can actually lower your risk for heart attack and stroke. The blood test will also check your triglycerides a type of fat in the blood that your body uses for energy and your total cholesterol.

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Even when they have a controlled diet, they see that theres just this natural tendency … not by a lot, you know, maybe 5 percent. But it could be noticeable.

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Stress Substance Abuse And Cholesterol

Stress is a well-known factor for substance abuse that can lead to all sorts of unhealthy behaviors, including smoking, drinking, using drugs, or overeating in an attempt to self-medicate the physical and mental discomfort stress causes.

While these vices may provide short-term relief, they can do serious damage to your physical and mental health over timeincluding increasing your blood pressure and cholesterol and contributing to anxiety, depression, or addiction.

Smoking

Smoking cigarettes, cigars, and pipes is a major cause of high cholesterol, high blood pressure, and heart disease. Thousands of harmful chemicals in cigarettes change your blood chemistry, which increases the amount of plaque that builds up in your arteries. Smoking thickens the blood and hardens the plaque, making your heart work extra hard to get the oxygen-rich blood where it needs to go. Blood clots form more easily and can lead to a heart attack or stroke.

Excessive alcohol consumption

While alcohol doesnt contain cholesterol, it adds extra calories andin some casescarbs to your diet. The excess calories and carbs turn into triglycerides and LDL cholesterol. While moderate alcohol usedefined as no more than one drink per day for women or two per day for menis linked to higher good HDL cholesterol levels, heavy use is associated with numerous health problems, including high blood pressure, heart attack, and stroke.

Reduce Your Intake Of Saturated And Trans Fats

Adopt and follow a healthy diet thats low in saturated and trans fats. A diet high in these fats can raise levels of LDL cholesterol in the blood.

Saturated fat is usually solid at room temperature. Its found in animal products such as meat and dairy, but also in palm oil, coconut oil and full-cream milk. Read more about saturated fat-rich foods here.

Trans fats are found in store-bought baked goods, snack foods and deep-fried foods. There is strong evidence that trans fats increase levels of LDL cholesterol in the blood, while decreasing levels of HDL cholesterol.

Some foods contain cholesterol . Foods that contain cholesterol include liver, pate, kidneys, prawns and egg yolks. These types of food are not usually eaten in large quantities, so its OK to include them in your diet in small amounts.

Foods that contain saturated fats have a greater effect on blood cholesterol levels than foods that contain dietary cholesterol.

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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.

Switch To A Mediterranean Diet

How to lower Triglyceride Quickly and Naturally || Lower bad cholesterol naturally

There are actually many dietary guidelines that you can follow to improve your cholesterol , but if youre looking for the easiest way to do it, you cant beat the Mediterranean diet. High in fruits, vegetables, beans, whole grains, nuts, fish, and olive oil, but low in red meat, this diet encapsulates many of the common dietary suggestions youll encounter.

Not only that, but Mediterranean diet recipes are easy and can use produce from your garden. Take advantage of our extended summer and use up some of the excess produce thats still on the vine.

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The Effects Of Alcohol On Triglycerides And Ldl

Moderate alcohol intake can increase HDL cholesterol, and that’s a plus. It also might increase insulin sensitivity and cause other positive health responses. The recommendation for alcohol use is mild or moderate consumption. Using alcohol in moderation is considered one drink a day for women and two drinks a day for men.

Note: The beneficial effects of alcohol are not great enough to endorse the use of alcohol if you do not already drink. Talk with your health care provider about the pluses and minuses of alcohol for you and your health.

Make Unfiltered Coffee A Treat

Espresso, Turkish and French press coffee can spike your cholesterol, because these drinks are prepared without a filter, which allows diterpenes, a chemical compound, to enter your body.

Watson says the impact can be significant, raising cholesterol about 10 to 15 percent. She describes one of her patients as a coffee connoisseur but when she indulges herself with French press coffee, her numbers go significantly up. Once she starts drinking drip coffee, they go down again, Watson says. So its best to think of unfiltered coffee as a treat, not a mainstay.

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