What Are Some Things That May Contribute To High Cholesterol And Triglycerides
We often associate high cholesterol and triglyceride levels with obesity, stress, lack of exercise, smoking, alcohol consumption, and poor diet. However, there are many things that may contribute to these conditions.
One of the most common causes of high cholesterol and triglycerides is a diet rich in saturated fats. Saturated fat is found in red meat, dairy products, butter, cheese, and eggs. These foods contain large amounts of cholesterol and saturated fat.
Another cause of high cholesterol and triglyceride levels is a diet lacking in fiber. Fiber helps lower cholesterol and triglycerides by removing excess cholesterol and triglycerides from the body.
Other factors that may contribute to high cholesterol and triglyceride include genetics, age, gender, hormones, medications, and lifestyle choices.
To reduce your risk of developing high cholesterol and triglycerides, try making some simple dietary changes. Avoiding processed food and eating more fruits, vegetables, whole grains, beans, nuts, seeds, fish, and poultry may help.
Also, avoid trans fats, which are found in fried foods, baked goods, snack foods, and fast food. Trans fats raise bad cholesterol and decrease good cholesterol . Theyre linked to heart disease, stroke, diabetes, and weight gain.
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.
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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Decrease In Ldl Cholesterol Levels
High-fibre intake has been shown to reduce the risk of cardiovascular disease. Psyllium supplementation could be promoted to patients who present metabolic syndrome risk factors such as hypercholesterolaemia, hypertriglyceridaemia and hyperglycaemia. The study below showed that psyllium can improve the lipid profile and reduce LDL cholesterol level.
This study encompassed a participant-blinded, randomized, placebo-controlled, crossover trial. Subjects were 47 healthy adolescent males aged 15-16 years, recruited from secondary schools in lower socio-economic areas with high rates of obesity.
Fibre supplementation led to a 4% reduction in android fat to gynoid fat ratio , as well as a 0.12 mmol/l reduction in LDL cholesterol . Conclusions: Dietary supplementation with 6 g/day of psyllium over 6 weeks improves fat distribution and lipid profile.
Natural Cholesterol Lowering Remedies Supported By Science
Around 38% of U.S. adults are struggling with total cholesterol of over 200 mg/dl. About 12% of them are in their 20s.
While a staggering 7% of affected are adolescents and children between the ages of 6 and 19.
The higher the cholesterol, the bigger the risk of heart disease. Decreasing the cholesterol doesnt necessarily mean you have to take statin medications.
Relying on natural cholesterol remedies can also help. They can ave a beneficial impact on improving your cardiovascular health and overall well-being.
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What Are The Causes Of High Cholesterol
The tendency toward high cholesterol appears to be genetic although diet also influences cholesterol levels. Other factors that can influence cholesterol levels include being overweight and being physically inactive. The older you get, the more likely your cholesterol levels are to rise. Before menopause, women tend to have lower cholesterol levels than men of the same age, but after menopause, womens LDL levels often increase.
There is considerable controversy over whether high cholesterol is in itself a cause of heart disease , or a symptom of an inflammatory condition that is the true cause of heart disease . According to the latter theory, chronically high levels of inflammation creates small lesions on arterial walls the body sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than LDL levels.
The two theories are not mutually exclusive they may both be true to some extent.
What Foods Can Help Lower Triglycerides
Now that you know which foods to avoid, what foods can you add into your diet that can help support healthy triglyceride levels? Foods to emphasize are high fiber vegetables with lower sugar content, such as cruciferous vegetables, Archibald says. Including legumes, canned or cooked from their dried versions, will add both fiber and satiety to the plate.
Adding healthy omega-3 fats can be helpful as well. Among fats, seek out foods rich in omega-3 fats, which not only act as natural anti-inflammatories in the body but can also prevent the production of triglycerides and cholesterol in the liver, says Archibald.
Here are 20 foods that can lower triglycerides.
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Green Tea Extract Lowers Plasma Cholesterol By Inhibiting Cholesterol Synthesis This Study Says
Camellia Sinensis was clinical documented to have hypolipidemic and hypoglycemic properties. A study was conducted to analyze if green tea extract could lower plasma cholesterol in the cholesterol-fed rabbits and to determine the mechanism works.
The administration of raw green tea catechin extract for a period of 4 weeks showed a significant reduction of cholesterol in plasma, liver and aorta of rats.
These results suggest that green tea catechins lowered plasma, liver and aortic cholesterol in the cholesterol-fed rabbit by lowering cholesterol synthesis and upregulating the hepatic LDL receptor.
Herbs To Lower Cholesterol Quickly
Looking for herbs to reduce your cholesterol quickly? If your cholesterol is slightly high, chances are youre looking to first try some natural ways reduce it before the problem gets so urgent that you have to use dedicated drugs.
Mother nature is always providing us organic, natural choices that can be used in just about every health problem. So, lets try to find out what are the best herbs to use that can help us reduce high levels of cholesterol without stressing the body with side effects.
Medicinal plants usually contain multiple components and have the potential to target combinatorial pathways with less side effects, thus providing an alternative for more effective and safer control of hypercholesterolemia.
On this page:
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Why People Prefer To Take Cholesterol Herbs
Oral antilipidemic drugs have some adverse effects, such as bloating, flatulence, diarrhea, and abdominal discomfort.Even certain cholesterol-lowering drugs such as statins may cause severe side effects such as memory loss, confusion, increased blood sugar that might lead to diabetes, and kidney or liver damage.
However, the herbs gifted by nature are mostly safe if you take it as directed within limits. Also, herbs lower the cholesterol level by correcting the root cause of problems such as inflammation, digestive organ problems, or low thyroid function.
What Are The Risk Factors For High Cholesterol
A number of factors can increase your chances of developing high cholesterol. Common risk factors include:
- having kidney or liver disease
- having a family history of familial hypercholesterolemia
It is possible to minimize some of these risks, such as by stopping smoking or maintaining a moderate weight. However, it is not possible to avoid some of these risk factors, such as getting older or having a family history of inherited high cholesterol.
Talk with your doctor about your individual risk factors and steps you can take to manage the factors that are in your control.
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Egg White Scramble With Spinach
Eggs are notoriously high in cholesterol, but all of it is contained in the yolk. The whites are cholesterol-free and packed with protein.
Scramble up a couple of egg whites and toss in a handful of spinach for fiber. Cook your eggs in olive or canola oil. These healthy oils could help improve your cholesterol numbers even more.
What Are Normal Cholesterol Numbers
Everyone aged 20 years and older should have his or her cholesterol levels checked at least once every 5 years. The blood test should be taken after fasting for 9 to 12 hours.
You should aim for a total cholesterol level of < 200 mg/dL. Levels of 240 mg/dL or above are considered high. For LDL, lower levels are better, and the goal should be below 130 mg/dL, with < 100 mg/dL being optimal. For HDL, higher numbers are better. An HDL level < 40 mg/dL is a major risk factor for developing heart disease. You want to aim for levels of 60 mg/dL or better to help lower this risk.
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From List Of Herbs To Lower Cholesterol Quickly:
Fenugreek seeds have been recently used in herbal medicine for their therapeutic hypoglycemic and hypolipidemic proprieties.
In fenugreek, the main mechanisms responsible for lowering serum triglyceride and total cholesterol include activating lecithin-cholesterol acyltransferase , post heparin lipolytic activity , triglyceride lipase , lipoprotein lipase , and increased excretion of fecal bile acid, this study say.
In a clinical trial study, 24 type 2 diabetic patients were placed on 10 grams/day powdered fenugreek seeds mixed with yoghurt or soaked in hot water for 8 weeks. Findings showed that FBS, TG and VLDL-C decreased significantly after taking fenugreek seed soaked in hot water.
How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.
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Are High Triglycerides A Common Problem
Experts recommend you keep your triglycerides below 150 milligrams per deciliter. About one-quarter of the people in the United States have high triglycerides. These numbers have declined since 2001, probably because more people take statin drugs and fewer people smoke cigarettes.
The U.S. FDAs ban on trans fats in food could be another reason triglyceride levels have dropped among Americans. Trans fats increase the levels of not only LDL cholesterol also called the bad cholesterol but also triglycerides.
Even though trans fats may be banned by the FDA, you should choose unsaturated fats over saturated ones.
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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.
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Top Foods To Help Lower Triglyceride Levels
Triglycerides are a type of fat found in your body. Elevated levels are linked to an increased risk of cardiovascular disease .
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.
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 .
Is It Possible To Lower Triglycerides Naturally
Similar to cholesterol, triglycerides come from the food we eat and our liver. When levels are normal, triglycerides are used for energy. The problems arise when levels are high, explains Dr. Nissen. When we make more triglycerides than we use, the rest are stored as fat. Thats why many people who are overweight or have type 2 diabetes have high levels.
Poor diabetes control is a major factor in causing high triglyceride levels, Dr. Nissen says. He stresses the importance of watching your carbohydrate consumption. Eating a low-carb diet and getting plenty of exercise are often effective in lowering triglyceride levels.
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Red Yeast Rice Extract: Safety Questions Remain
published in Complementary and Alternative Medicine found that a red yeast rice extract lowered LDL cholesterol by 22 percent and total cholesterol by 15 percent in 8 weeks.
However, the National Center for Complementary and Integrative Health warn that it can be difficult to know whether red yeast rice supplements are safe or effective.
Some of these products were found to contain an active ingredient that is the same as one found in a cholesterol-lowering drug called lovastatin. Therefore, these supplements can cause the same side effects and drug interactions as lovastatin and are not safe for everyone.
Other red yeast supplements that were studied had little or none of the ingredient, but whether these supplements can lower cholesterol was unknown. Some red yeast rice supplements were also found to contain contaminants that can cause kidney failure.
The United States Food and Drug Administration do not monitor purity or quality of supplements such as red yeast rice extract. So, if a doctor recommends its use, a person should ensure they buy it from a reputable source.
Other natural products, such as turmeric and guggul, may lower cholesterol, but studies and research on them are limited.
Diets High In Calories Carbs And Fats
Triglyceride levels increase with a positive energy-intake balance . In other words, when you eat more than your body needs, the surplus is transformed into fat, including triglycerides. Its easier to overeat when your diet is high in calories and contains lots of carbs and saturated fats .
Low-fat, high-carbohydrate diets are among the most common causes of high triglycerides. But wait we said that high-fat diets are bad, so doesnt that mean a low-fat diet should be beneficial? Not quite .
Saturated, unhealthy fats are bad. But your body needs healthy fats such as those found in olive oil and fish oil to keep your triglyceride levels normal and to maintain your overall health. If you dont get enough dietary fats, your body will revert to transforming the sugars you consume into fats .
This goes against the popular but unfounded belief that your body wont store fat as long as you dont eat fats. In truth, high-carbohydrate diets can be much worse than high-fat diets for your triglyceride levels. Many scientists advocate that high-carb, low-fat diets likely also contributed to the obesity epidemic in America over the past few decades .
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