Health Conditions Related To Triglycerides And Cholesterol
High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .
Other health conditions related to high triglycerides or cholesterol include:
- High blood sugar levels or diabetes
- Metabolic syndromea cluster of conditions that increase your risk for heart disease
- Genetic conditions
Choose Healthy Fats Over Saturated Fats
Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.
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Eat More Polyunsaturated Fats
Polyunsaturated fats include omega-3 and omega-6 fatty acids. Both omega-3 and omega-6 are known as essential fatty acids. Essential refers to the fact that the body cannot produce these oils, and a person can only get them directly from food sources.
Evidence notes that consuming these fats instead of saturated fat can have a beneficial effect on blood cholesterol levels by reducing LDL cholesterol without affecting HDL cholesterol.
Dietary sources of polyunsaturated fats
According to the United States Food and Drug Administration , most Americans do not consume the recommended amount of dietary fiber. The recommended amount is around 28 grams a day based on a 2,000-calorie daily diet.
However, it is worth noting that consuming too much soluble fiber may lead to constipation, bloating, and stomach pain. People should try to increase their soluble fiber intake gradually over time.
Regular exercise benefits a persons health in many ways. This includes helping to lower bad cholesterol levels and raising good cholesterol levels.
For example, the results of a involving 425 older adults demonstrated that moderate and vigorous physical activity lowered blood pressure and blood sugar levels and increased HDL cholesterol levels.
People new to exercise may want to start with lower-intensity activities and gradually build the intensity of their workouts. Additionally, individuals with chronic conditions or disabilities
- bile acids, which help the body digest fats
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Home Remedy For Lower Cholesterol #7 Get A Cat
University of Minnesota Researchers studied more than 4000 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%.
Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law. This may be related to a cat’s ability to purr.
In the article The Cat’s Purr and Sounds That Heal, the author states that The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.
Lowering Triglycerides Without Medication
Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.
- Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
- Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
- Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
- Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
- Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
- Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
- Stop smoking. It isnt good for triglyceride levels or for anything else.
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What About Red Yeast Rice Supplement
Red yeast rice is a very popular and one of the most commonly used cholesterol-lowering supplements. But, just because its famous, it doesnt mean its good. Yes, there is some research that shows red yeast rice can help with the LDL cholesterol level. But, the FDA has advised against using red yeast rice for cholesterol level management.
Since red yeast rice might contain a naturally occurring form of the lovastatin prescription medication, it could pose a threat. Its difficult to pinpoint the exact quality and quantity of lovastatin in red yeast rice products. Therefore, it may not be the best tactic for managing the high cholesterol level.
Plus, the products that contain it could also have monacolin K. This is known for causing liver damage in certain individuals. Therefore, it is not a good idea to mix it with Hepatotoxic drugs or supplements. Otherwise, you might expose the body to possible liver damage. While consuming the red yeast rice with higher doses of B3 may also lead to myopathy. Thats why experts recommend extra caution.
Note: Consult with a doctor to find out if this kind of supplement could be beneficial for your current health condition.
Blood Sugar And Insulin Resistance:
Glucose is the primary source of energy for our bodys cells. Glucose is transported from the liver to body cells via the bloodstream, and is made available for cell absorption via the hormone insulin. Insulin is a peptide hormone produced by beta cells in the pancreas. After you eat, the insulin levels go high as excess glucose is stored in the liver in the form of glycogen. Between meals insulin levels become low as the liver releases glycogen into the bloodstream in the form of sugar. This process keeps blood sugar levels within a narrow range. Blood sugar levels outside the normal range may be an indicator of a medical condition. The typical blood sugar levels are shown in the chart. When blood sugar reaches a certain level, the kidneys try to get rid of it through urine.
Insulin regulates the metabolism of carbohydrates and fats. Insulin promotes the absorption of glucose from the blood to skeletal muscles and fat tissue. Insulin also regulates the functions of the bodys cells, including their growth. Insulin is critical for the bodys use of glucose as energy.
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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.
Drink Apple Cider Vinegar With Honey
Apple cider vinegar also helps reduce triglycerides and cholesterol levels.
A 2008 study published in the Pakistan Journal of Biological Sciences found that apple cider vinegar helped improve serum lipid profile in both normal and diabetic rats by decreasing triglycerides and low-density lipoproteins while raising HDL levels.
You can also mix apple cider vinegar with fresh orange, apple, grape, or other fruit juices.
Note: Some people may experience side effects after consuming apple cider vinegar. Side effects may include tooth erosion, blood thinning, throat irritation, and a decreased potassium level in the body.
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Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
New Guidelines For Ldl Levels And Addressing Cardiovascular Disease Risk
New guidelines for assessing your heart disease give you and your doctor powerful tools for estimating your cardiovascular disease risk and lowering your LDL cholesterol levels. Working with your health care team, you can create a plan with a customized combination of lifestyle changes, medications and continued monitoring.
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Managing High Cholesterol And High Blood Pressure
Lifestyle changes are often the first step to improving both conditions.
Eat a healthy diet. Choose plenty of fruits, vegetables, whole grains, poultry, fish, and other lean proteins, nuts, seeds, and vegetable oils. Good plans to follow are the DASH diet, designed to lower blood pressure, and the Mediterranean diet.
Keep saturated fat to less than 6% of your daily calories. Blood cholesterol is more a reflection of how much saturated fat you eat than the cholesterol in foods, but these diets naturally limit dietary cholesterol, too.
Key foods to avoid or at least limit are red meats, processed meats and other high-salt foods, and sugary foods and drinks. A plant-based diet often brings the best results.
Be more active. If you can get in 150 minutes of moderate-intensity cardio activity each week, you can help lower both cholesterol and high blood pressure. And that doesn’t have to mean pounding it out on a treadmill. Throw a Frisbee with your kids in the backyard, and take brisk walks in a nearby state park.
Lose excess weight. Obesity is linked to high blood pressure, high cholesterol, and more. It can increase LDL cholesterol and lower HDL cholesterol . It can also raise blood pressure. A weight loss of as little as 5% to 10% of your excess body weight can help improve cholesterol numbers and blood pressure.
Eat A Mediterranean Diet
If youre looking for an overall diet plan that will lower triglycerides, the Mediterranean style may be the way to go it is, after all, one of the best diets for heart health. It encompasses all of the TG-lowering foods weve talked about. A diet that promotes eating more fatty fish, healthy plant-based oils, and nuts and seeds like the Mediterranean diet may be beneficial to reducing TG levels and improving heart health, Palinski-Wade says.
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Ways To Lower Your Cholesterol Without Medication
Cholesterol is a waxy substance in your blood and is also found in certain foods. Ideally, your total cholesterol levels will fall under 200 milligrams per deciliter . Your LDL, or bad cholesterol, levels should fall under 100 mg/dL. And your HDL, or good cholesterol, should stay at 40 mg/dL or higher. If you have high cholesterol levels, changing your lifestyle can go a long way.
Dr. Javier Sosa and our team at Woodlands Primary Healthcare provide blood tests to help identify cholesterol-related risk factors. We can also make lifestyle recommendations that suit your specific needs.
Here are nine ways you can lower your cholesterol levels without medication:
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The Most Effective Home Remedies For Lower Cholesterol
You must be well aware of the harm that cholesterol does to your heart when it hits unacceptable highs. However, all cholesterol is not bad for you. Your body needs the cholesterol your liver produces to make vital substances your body requires, especially fat soluble vitamins such as vitamin D and hormones. Further, it keeps your body cells flexible. Cholesterol has been divided into high density lipoprotein cholesterol, and low density lipoproteins cholesterol, which are considered good and bad cholesterol respectively. Your liver produces all the cholesterol your body requires packed with fat in the form of very low-density lipoproteins .
What Is The Best Treatment For High Triglycerides
Well the best treatment for high triglyceride depends upon its level. If the level is not very high, it can be managed with lifestyle modifications that include modification in diet and physical activity as we discussed above. But if the level is very high then one might need to start with medicine to prevent risk of heart disease along with lifestyle modifications. And for people who already have heart issues should be under a cardiologist as slightly high levels of TGs can also affect the heart health further.
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Avoid Refined Sugars And Grains
Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice. Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out.
And dont substitute sugar for fat. Its one of the worst choices you can make, McManus warns. Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in ose near the top of the list of ingredients, choose a higher-fat version without trans fats instead.
Home Remedy For Lower Cholesterol #2 Get More Vitamin C
As an antioxidant, vitamin C helps to reduce inflammation. A 2008 study showed a significant decrease in serum LDL cholesterol and tryglyceride concentrations with the supplementation of at least 500mg/d of vitamin C. Some good sources of vitamin C include:
- citrus fruits such as oranges, grapefruit, lemons and limes
- sweet bell peppers green or red
- cruciferous vegetables such as cabbage, cauliflower, broccoli and kale
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