Healthy Recipes To Lower Cholesterol And Triglycerides

Mechanism Accounting For The Pcsk9 Inhibitor Induced Lipid Effects

My Healthy Oatmeal Recipe – Lower LDL Cholesterol

The linkage of PCSK9 with lipoprotein metabolism was first identified by Abifadel and colleagues in 2003, when they demonstrated that certain mutations in PCSK9 could result in the phenotypic appearance of Familiar Hypercholesterolemia . Subsequent studies demonstrated that gain of function mutations in PCSK9 are an uncommon cause of Familiar Hypercholesterolemia . In 2005 it was shown that loss of function mutations in PCSK9 resulted in lower LDL-C levels and this decrease in LDL-C levels is associated with a reduction in the risk of cardiovascular events .

The main route of clearance of clearance of plasma LDL is via LDL receptors in the liver . When the LDL particle binds to the LDL receptor the LDL particle- LDL receptor complex is taken into the liver by endocytosis . The LDL particle and the LDL receptor then disassociate and the LDL lipoprotein particle is delivered to lysosomes where it is degraded and the LDL receptor returns to the plasma membrane . After endocytosis LDL receptors recirculate back to the plasma membrane over 100 times.

You May Like: What Should Triglyceride Level Be

A Weekly Diet To Lower Triglycerides

Written by

30 May, 2022

Planning a healthy diet is an essential to lower triglycerides. Your body uses this lipid as a source of energy. It tends to build up in your arteries, increasing your risk of suffering from serious cardiovascular diseases.

This disorder is known in medical terms as hypertriglyceridemia. It usually occurs due to problems your body might suffer from. Some of these are being overweight, obesity, alcohol use and Type II diabetes.

Its not a direct cause, but a diet rich in fat and calories can cause complications for this condition. Therefore, in addition to medical treatments, you need to improve your eating habits and control them.

In this article, well give you a weekly diet model. This will help to lower your triglycerides naturally and safely thanks to its combination of different foods.

Dont hesitate to give it a try!

Best Diet Plans To Lower Cholesterol And Triglycerides

Youre taking a new look at food, with a goal of bringing down your LDL cholesterol level. One thing that may make it easier is to have a plan that sets you up for success, and which has research backing it up.

Thats where these 10 diets come in. They can help you lower your cholesterol and lose extra weight and still enjoy food that tastes great.

Also Check: How To Calculate Ldl Cholesterol

You May Like: What Kind Of Lipid Is Cholesterol

Recipes For Lowering Cholesterol

If you are battling heart health issues like high cholesterol , I have good news. Food is powerful medicine. Many studies show that by changing your diet and exercise regime, you can change your cholesterol. You dont necessarily have to resort to statin drugs.

I have a personal confession. Theres a deeply personal reason for this post. Last year was rough on me and I resorted to regularly eating some stress foods that maybe werent the best for my health. I didnt gain any weight, so I thought I was doing okay, until I had a cholesterol test and my cholesterol and LDL level were quite high. My triglycerides and HDL were good, but my HDL level didnt really make up for the high LDL. My family history is not helping, but I can definitely do some things to help rectify this situation.

How To Lower Cholesterol And Triglyceride

Modern peoples diets are often eaten outside, and the relative taste is heavy and greasy. In addition, most people often lack exercise and poor living habitsetc., which leads to a lack of good metabolic pathways for body lipids.

Do you know how to lower cholesterol and triglyceride?

Today, let me spend 5 minutes to share with you about the difference in hyperlipidemia, high cholesterol, abnormal triglyceride, symptoms, treatment, diet, health food/health food.

Read Also: How Many Calories In Cholesterol

Lowering Triglycerides Dessert Options

5. Low Sugar Dessert: Considering the importance that sugars play in spiking triglyceride levels, dessert can seem like a thing of the past for those with elevated levels of the blood fats. In fact, many people with high triglycerides stick to a hypoglycemic diet, where carbohydrates are measured and very limited. However, there are some great dessert options that wont throw a low glycemic diet out of whack and still allow people with elevated three molecule lipid levels to enjoy a sweet treat following a good meal. Low triglycerides recipes for dessert options may be limited, but their taste potential certainly isnt.

Fruit Kabobs are one dessert option for people with high triglycerides. Not all fruit is ideal for people on this type of diet, so low fructose options are best. Choices like cantaloupe and strawberries are great options and work well on a stick to provide a treat as pleasing to look at as it is to eat. Consider low fat yogurt for dipping or a low fat whipped cream.

Parfaits can provide a more decadent treat with creative substitutions serving in place of triglycerides enemies like pound cake and whipped cream. Greek yogurt spiked with honey and cinnamon can be used in place of the creamy filling and handfuls of homemade oatmeal granola can be incorporated for delicious crunch. Layering the parfait with berries and topping with yogurt can finish off the sweet treat.

References:

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.

Don’t Miss: How To Increase Your Cholesterol Naturally

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.

Why Low Cholesterol Diet

Lower Cholesterol with These 3 Foods

Why a low cholesterol diet? What does my diet have to do with my LDL cholesterol levels anyway? Some may not know it, but high cholesterol and heart disease are actually linked.

Cholesterol in itself isnt bad. In fact, there are certain foods that naturally contain it, from egg yolk to cheese and even sardines. However, there are different kinds of cholesterol that are actually bad for your health. Some foods contain this bad cholesterol, and so eating this specific kind of high cholesterol diet can negatively affect ones health.

But first, what is cholesterol anyway? And how does ones diet affect its levels in your body?

How To Control Cholesterol

The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.

Medication can also help you decrease your cholesterol levels, but its so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.

Here are some simple and easy tips that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.

Cholesterol Medication: Types Benefits And Side Effects

Elevated cholesterol levels affect millions of adults across the United States and Europe. While you may not feel any health effects of high cholesterol at first, over time it can lead to a host of health problems, especially heart disease. Fortunately, this condition is easily managed with diet, lifestyle changes, and medication. Your healthcare provider can help you decide which of the many types of cholesterol medications is right for you.

Recommended Reading: What Is The Purpose Of Cholesterol In The Membrane

Oatmeal With Fresh Blueberries

Who says Starbucks cant make healthy food? Our Copycat Starbucks Oatmeal With Fresh Blueberries recipe is definitely healthier and tastier since its homemade. But not only that: it uses oatmeal, blueberries, and orange zest which are both foods that lessen the amount of bad cholesterol in the body. This delicious breakfast meal is perfect for mornings when you need an extra boost of energy to get through the day.

Whipping up a bowl of healthy oatmeal is also quick and easy. Just cook your oatmeal the usual way, then add some honey, cinnamon, fresh blueberries, grated orange zest, and almond milk. In just 10 minutes, you have a lovely breakfast meal thats delectable as well as a low cholesterol recipe.

Recipe for Inspiration: Copycat Starbucks Oatmeal With Fresh Blueberries

The Link Between Dietary And Blood Cholesterol

The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in whats called very low-density lipoproteins .

As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which carries cholesterol wherever it is needed.

The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it protects against clogged arteries and other types of heart disease.

Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .

Although food companies often advertise products as being low in cholesterol, recent research has shown that dietary cholesterol actually has only a small influence on the amount of cholesterol in the body .

This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.

Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:

American Heart Association (

The 2020 DGA recommends, for people 2 years old and over, to limit intake of saturated fat to less than 10% of calories per day. They also recommend replacing saturated fats with unsaturated fats, particularly polyunsaturated fats .

Don’t Miss: Does Smoking Cause High Cholesterol

To Learn More About A Stay At Pritikincall 8882541462 Or

Reservations

REFERENCES

Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of population-based cohort study. Int J Behav Nutr Phys Act 2017 14: 109.
Can lifestyle changes reverse coronary heart disese? The Lifestyle Heart Trial. Lancet 1990 Jul 21 336:129-33.
The effectiveness and efficacy of an intensive cardiac rehabilitation program in 24 sites. Am J Health Promot Mar-Apr 2010 24:260-6.

Saturated And Trans Fats

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.

Recommended Reading: Does Saturated Fat Raise Cholesterol

Smoothie Recipes To Lower Cholesterol

Knowing about cholesterol is important for your overall health and wellbeing. Common knowledge states that high cholesterol is bad, but what exactly does that mean? It gets even more confusing when you realize there is both bad and good cholesterol. As youve probably guessed, there are a lot of questions associated with cholesterol, so lets walk through some of those topics before we discuss our delicious smoothie recipes to lower cholesterol.

Busy Lifestyles Are The Most Common Reasons For High Cholesterol And Triglyceride Levels

Best Foods for High Cholesterol | Healthy Recipes

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.

Also Check: Is Chicken Bad For Your Cholesterol

Avoid Artificial Trans Fats

While trans fats occur naturally in red meat and dairy products, most peoples main source is artificial trans fat used in many restaurants and processed foods .

Artificial trans fats are produced by hydrogenating or adding hydrogen to unsaturated fats such as vegetable oils to change their structure and solidify them at room temperature.

Trans fats make a cheap alternative to natural saturated fats and have been widely used by restaurants and food manufacturers.

However, substantive research shows that eating artificial trans fats increases bad LDL cholesterol, lowers good HDL cholesterol and is linked to a 23% greater risk of heart disease (

Donât Miss: What Food Causes High Ldl Cholesterol

Breakfast Recipes To Help Lower Cholesterol

If you have high cholesterol or are at higher risk for developing it, it may be time to incorporate some healthier recipes into your diet!

When it comes to choosing recipes that can help lower your cholesterol, there are a few key things to look for. According to Mayo Clinic, youll want to focus on foods like fish and omega-3 fatty acids, high-fiber foods, nuts, and olive oil.

Harvard Health adds that along with the foods mentioned above, things like citrus fruits, apples, and whole grains can help significantly. They note that overall, incorporating a more vegetarian diet with most of your protein from plants can help lower your cholesterol levels.

With these tips in mind, we gathered some of our healthiest breakfast recipes that you can try to help lower your cholesterol. Continue reading to pick your next breakfast meal, and for more healthy recipes, make sure to check out 10 Oatmeal Recipes to Help Lower Cholesterol.

Recommended Reading: What Is Non Hdl Cholesterol In Blood Test

Consider Plant Sterols And Stanols

Multiple types of supplements show promise for managing cholesterol.

Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.

However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.

Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.

Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to certain oils and butter substitutes.

A research review reported that clinical studies show that taking 1.53 grams of plant sterols/stanols daily can reduce LDL concentration by 7.512%. Researchers said taking it with a main meal twice per day allows for optimal cholesterol-lowering .

Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have suggested that plant sterols supplements and enriched foods may lower heart disease risk, but hard data is still lacking .

summary

Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.