Eat More Plant Sources Of Protein
Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.
Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
Weight Loss Can Lower Triglycerides And Ldl Cholesterol
It doesn’t take dramatic weight loss to lower LDL and triglyceride levels. Just 5 to 10 pounds can make a difference, says Jerry Blaine, M.D., who specialized in cholesterol management, lipid disorders, hypertension, and preventive medicine, including at the Lipid Clinic at Lahey Hospital and Medical Center in Burlington, Massachusetts, before retiring in 2013.
The same applies to triglycerides. The more calories you eat and don’t burn off, the more you store, which can lead to higher-than-normal triglyceride levels.
Additionally, there are other trim-down steps you can take to lower your LDL cholesterol and triglycerides:
— Set a goal to lose 5-10 percent of your total body weight. For example, a 200-pound adult would aim to lose 10-20 pounds. Once the weight is off, keep up your healthy lifestyle to maintain your new weight.
— Cut 200-500 calories a day from the number of calories it takes to maintain your weight. Reducing caloric intake will lower both LDL and triglycerides.
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Eat More Protein & Unsaturated Fats
Compared to a diet high in carbs, diets rich in protein and unsaturated fat reduced triglycerides by about 10 mg/dL in a study of 164 people with high blood pressure .
Diets high in monounsaturated fats, found in olive oil and avocados, decreased triglyceride levels better than a high-carb diet over 7-weeks in 85 people with an increased risk of heart disease. An olive-oil-rich diet also decreased the buildup of triglycerides in the liver .
A diet high in monounsaturated fats and omega-3s decreased triglyceride levels in 17 men with moderately increased triglycerides .
Eat Fatty Fish Twice Weekly
Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.
This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .
Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .
Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.
Summary
Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.
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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.
How To Quickly Lower Your Triglycerides
You might be wondering what are triglycerides and how do I know if mine are too high?Triglycerides are a type of fat found in our blood that our bodies use for energy. Having a healthy number of triglycerides can be very beneficial in maintaining good health however, when your triglyceride levels get too high, your health may be at risk.
What kind of risk are we talking about?Your triglycerides are measured through simple blood testing. A count of 150 and lower has been commonly referred to as a normal level amount. If you fall in between 200 and 500, your levels are commonly referred to as high or very high. Its at this level that your body becomes more vulnerable to increased risk of metabolic syndrome and heart disease. Regularly consuming more calories than you burn, consuming a lot of alcohol, and poorly-managed diabetes are a few of the causes of high triglyceride levels.
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How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms.
Visit your GP to find out your cholesterol level and to find out what you need to do if your levels of bad cholesterol are high.
For people aged 45 years and over, you can have your cholesterol checked as part of a Heart Health Check with your GP.
If you identify as Aboriginal and/or Torres Strait Islander, you should have your cholesterol checked from age 18 years.
What Is C: 0
Although we have been told that all saturated fats are bad for us, science now supports that that is not exactly the case.
Saturated fats can be even-chain or odd-chain. While even-chain saturated fats have been shown to be detrimental to your health, C15:0, an odd-chain saturated fatty acid has been associated with multiple health benefits including better heart health.* There are now calls to action to update current dietary guidelines to differentiate between good and bad saturated fats.
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Cut Back On Sugar And Refined Carbs
Different carbohydrate-loaded foods also contain very different nutritional levels.
Dr. Nissen recommends scaling back or eliminating:
- Whole grains.
- Brown rice.
Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.
Whats Considered As Normal Cholesterol Levels
Many factors influence what your personal cholesterol or lipid targets should be, and so cholesterol tests should be interpreted in the context of your personal risk.
Your doctor can help you understand your results and guide you on strategies to not only lower your cholesterol but lower your risk of heart disease.
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/11lower Your Carb Intake
Just like the added sugar, extra carbs in your diet also get converted into triglycerides. Low carb diet has been linked to lower triglyceride levels.
Studies have found that people getting a lower number of calories from carbs had lower triglyceride levels as compared to people who received more calories from carbs.
People who were kept on a low carb diet for one year lost more weight and had lower triglyceride levels as compared to people who had a high carb diet, finds a study.
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Arent Whole Grains Supposed To Be Good For You
Healthy whole grains are fine ONLY if you are part of the population that has a blunt response to starches. In other words, there is no spike in insulin after a donut and bagel breakfast. Only 2 or 3 out of 10 people fall in this lucky group.
Makes you wonder why everyone is pushing whole grains like its the next best thing since sliced breadapple pie.
Whole grains are not for everyone. If youre reading this, chances are its not for you.
There are several studies that show people who switched from white, refined flour to whole grains significantly improved their risk for heart health and diabetes. True. If you have a high triglyceride problem, this is like switching from unfiltered cigarettes to filtered cigarettes. Scary analogy, but you get my point
Whats OK to eat:
- generous amounts of olive oil
Go ahead and add dark chocolate and cheese if you want some snack variety. And may be coconut oil if you want something new.
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What Are The Best Foods To Eat To Lower Triglycerides
Triglycerides are a kind of fat that travels in the blood. You may get some triglycerides from food, and some may be made by your body. Like cholesterol, triglycerides are necessary for life, but if theyre present at high levels, they can be bad for your health.
If you have high triglycerides, your cholesterol levels may be high too. This combination raises your risk of heart disease. Experts arent sure if high triglycerides alone are bad for your heart, but some studies suggest they are.
If your triglyceride levels are very high, you may also be at risk of harming your pancreas. Changes in lifestyle can lower triglycerides, and eating triglyceride-friendly meals and snacks could help too.
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Changing Your Diet To Lower Triglycerides
Summary
Limiting sugars, refined carbs, and alcohol is crucial to get the best results.
Diets higher in fiber and fish may also help to lower triglycerides. Those with severely elevated levels may respond better to low-fat diets, but this is not a universal finding.
When attempting to lower triglyceride levels, many find success through altering their eating habits. Here are the dietary approaches worth trying, according to science.
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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 .
How Can I Lower Cholesterol And Triglycerides Together
If you have high triglyceride levels, it is also possible that you have too much low-density lipoprotein , or bad, cholesterol.
A diet rich in fruits and vegetables can help with triglyceride levels. Fruits high in soluble fiber can also help reduce too much cholesterol absorption. These include:
- liver disease
- thyroid disease
If you have high triglycerides, you may also have low levels of HDL cholesterol. Contact your doctor if you feel you are at risk of high triglycerides and low HDL.
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You Are Cutting Out All Carbs
One common step thats taken to bring down your triglycerides is to reduce your calorie intake by cutting back on carbohydrates, such as simple carbs found in sodas, juices and sweetened beverages, and refined carbs, which are found in white bread, white pasta and snack products.
This can be a helpful approach: eating too many carbs could contribute to higher triglyceride levels, and cutting back would be one strategy to lower them. However, it is not necessary to cut out all forms of carbs, including those found in whole grains. Whole grains are full of types of fiber and nutrients that work together to benefit your health. Soluble fiber is a type of dietary fiber present in whole grains, vegetables and fruits that slows digestion by attracting water and forming a gel. This process delays the absorption of sugars and fat, softens your stools and promotes regular bowel movements. Together with insoluble fiber, a type of dietary fiber that adds bulk to stools, it can promote fullness and keep you feeling full for longer. In other words, including whole grains as part of your meals and snacks can help regulate your food portion sizes by minimizing your chance of overeating.
You can incorporate more whole grains by having at least half of your grains as whole grains. Try whole-wheat versions of your favorite pastas and other grain products, and make room for whole grains like oats, brown rice, buckwheat, quinoa and barley in your eating pattern.
Limit Sugar Refined Carbohydrates And Too Much Alcohol
Do you have to eat a keto diet to lower triglycerides? Not necessarily. Reducing sugars, refined carbohydrates, and alcohol may be enough to lower your levels.
As we mentioned, any caloric excess can increase triglycerides. However, the most likely sources of extra calories are excess sugar, refined carbs, and alcohol.19
One reason carbs and sugars commonly increase triglycerides may be that carbs and sugars are two of the most commonly overconsumed foods. However, another reason could be that fructose and alcohol are more likely to cause fatty liver, which can raise triglycerides.20
One study reports that simply replacing sugar-sweetened beverages with water reduced triglycerides.21
And another reports that decreasing alcohol consumption lowered fasting triglycerides.22
Other factors, such as baseline obesity and insulin resistance, may make it more likely that eating carbs would cause an individuals triglycerides to rise.23
If youre overweight or have insulin resistance, the evidence shows its important to reduce carbs. However, the data suggests that most people with high triglycerides even people with normal weight would benefit from reducing sugar, refined carbs, and alcohol.
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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.