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.
Rethink Butter And Margarine
Butter and margarine are high in unhealthy saturated fat and trans fats, which raise triglyceride and cholesterol levels. Use olive oil in place of these fats when you are cooking meat, sautÃ©ing vegetables, or whipping up a salad dressing. Olive oil is high in monounsaturated fats and it has some polyunsaturated fats, both of which are better for you than saturated fat. Other alternative oils that can be used for cooking to reach your triglyceride-lowering goals include canola, flaxseed, and walnut oils. Swapping high saturated fat butter and margarine for healthier oils is an easily lifestyle change that may help lower triglycerides and improve cholesterol levels.
What Are Triglycerides And Why Are They Important
“Triglycerides are a type of blood lipid and they’re made up of free fatty acids. They’re stored in your body fat, but you’ll also find them in your blood,” says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. “And because your liver makes them, they’re also found in your liver and then your tissues. Our body gets triglycerides either from the food that you eat or from the body it manufactures triglycerides in the liver.”
“It’s important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production,” Ash explains. “And our muscles are specifically what like to uptake fatty acids or triglycerides. So they’re fatty acids that the body usually uses for energy.”
Your body needs energy from food to function. But excess energy, especially from sources like simple carbohydrates, can be stored as triglycerides, which can create issues if your triglyceride levels are elevated above the normal range. According to the Mayo Clinic, if your triglycerides are over 150 mg/dL, then you’re at a greater risk for developing heart disease.
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What Do Avocados Do To Your Cholesterol
Written By Michael Greger M.D. FACLM on August 3, 2021
Can guacamole lower your cholesterol as well as other whole-food fat sources like nuts, or is that just spin by the avocado industry?
Avocados are the richest known fruit source of phytosterols, the cholesterol-lowering nutrients found in plant foods, brags a review sponsored by the HASS Avocado Board. The operative word, though, is fruit.
Yes, avocados contain more phytosterols compared to other fruit, but phytosterols are fat-soluble substances. Most other fruits hardly have any fat in them at all, so avocados will obviously come out on top compared to other fruit. What if you compare phytosterol content of avocados to nuts and seeds, though? One avocado has about 100 milligrams of phytosterols. On the same scale, sesame seeds and tahini have 400 milligrams pistachios, pumpkin seeds, and sunflower seeds have about 300 almonds, almond butter, flaxseeds, and macadamia nuts have around 200 and even chocolate has about twice as many phytosterols as avocados, as you can see at 0:51 in my video Are Avocados Good for Your Cholesterol.
So, yes, the avocado industry is right in saying that avocados are a healthy substitute for butter / margarine, cheese, cream cheese, but thats a pretty low bar.
What about adding avocado to a plant-based diet? Would there be any benefit then? Learn more:
How Quickly Can I Lower My Cholesterol
Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.
If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.
You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.
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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:
- oily fish
- fruits and vegetables
Which Medicines Can Lower Triglycerides
For some people, good habits may not be enough. Medication might be needed. The decision for you and your doctor can be complicated because other health conditions are usually involved. Several types of medicine can improve levels. They include:
American Heart Association: “Triglycerides,â “Women, Heart Disease and Stroke.”
Mayo Clinic, âTriglycerides: Why do they matter?â
American College of Cardiology, âHigh Triglycerides.â
Sarwar, N. Circulation, 2007.
Third report of the National Cholesterol Education Program Expert Panel on detection, evaluation, and treatment of high blood cholesterol in adults . Circulation, 2002.
Talayero, B. Current Cardiology Reports, December 2011.
Cleveland Clinic: “Heart and Vascular Health & Prevention.”
Palo Alto Medical Foundation: “Dietary Guidelines for Reducing Triglycerides.”
University of Massachusetts Medical School: “What you can do to lower your triglycerides.”
American Heart Association: “Triglycerides: Frequently Asked Questions.”
American Heart Association: “Triglycerides.”
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How Can I Lower My Cholesterol By Making Lifestyle Changes
You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
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This Is The Drug That Helps Lower Cholesterol And Triglyceride Levels
Triglycerides are the main components of body fat and are found in the blood and allow the transfer of fat and blood sugar from the liver. They can be saturated and unsaturated, but the truth is that a large amount of them, regardless of how they are divided, can cause serious health problems. With this in mind, we will show you how to prepare a delicious natural juice that will help you avoid risks.
To lower the level of triglycerides, we recommend that you start the day with a rich breakfast with delicious fruits, an infusion and a dose of a delicious natural juice.
The ingredients for this drink can be found in any greengrocers or supermarket, so there is no excuse for not making it other than a very simple and straightforward recipe. Only with orange, pineapple and oatmeal you can make a transcendental juice for the health of the person.
Medications Can Lower Ldl And Triglycerides
To get cholesterol and triglycerides into the target zone, many people with diabetes need to add medications to their healthy eating and exercise plans. Reducing elevated LDL cholesterol is typically the top priority. To achieve the target goals, many people need to take a medication in the statin category.
The American Diabetes Association recommends that statin therapy be added for people who have:
- a lower risk of cardiovascular disease and whose LDL cholesterol doesn’t hit the target of 100 mg/dl or less with healthy lifestyle change.
- cardiovascular disease and who don’t reach the LDL cholesterol target of 70 mg/dl or less.
Statin medications are most effective at lowering LDL cholesterol. All medications should be prescribed and monitored by a health care provider.
Common statins include:
Other medications that lower both LDL cholesterol and triglycerides:
- Prescription-strength niacin
Other medications prescribed to lower LDL cholesterol:
- Bile acid sequestrants, such as Questran or Colestid
- Welchol , a bile acid sequestrant that can also lower blood glucose
Other medications prescribed to lower triglycerides:
- Prescription-strength fish-oil pills
Other medications to lower cholesterol and blood pressure:
Medications that have been found to increase triglycerides:
- Birth-control pills
- Tamoxifen, a breast cancer drug
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When To Seek Treatment
Deciding on whether you ought to be treated for high cholesterol or high triglyceride levels, whether that treatment ought to include drug therapy, and which drugs ought to be used is not always entirely straightforward. Still, if your cardiovascular risk is elevated, the right treatment aimed at your lipid levels can substantially reduce your chances of having a heart attack, or even of dying prematurely. So when it comes to treating cholesterol and triglycerides, it is important to get it right. You can read about current thinking on when and how treatment for blood lipids should be chosen.
Can My Diet Help My Cholesterol
Eating certain foods can help improve your cholesterol and overall heart health.
The best place to start is to eat a wide variety of plant foods. These include:
Eating plant foods will help you get a range of nutrients, heart-healthy fats and fibre. These all promote optimal heart health.
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What Is A High Triglyceride Level
High triglycerides can be dangerous to your health. Unfortunately, high triglycerides, like high cholesterol, rarely causes symptoms. Its vital to get routine lipid blood tests to check cholesterol numbers.
Your healthcare provider determines total cholesterol by looking at a combination of triglycerides, HDL and LDL numbers. If your triglycerides and LDL cholesterol are high, but your HDL is low, you have an increased risk of heart attack and stroke.
For the most accurate reading, you should fast 8 to 12 hours before a lipid blood test. A healthy number for triglycerides is below 150 milligrams per deciliter .
Your healthcare provider classifies high triglyceride levels as:
- Mild: 150-199 mg/dL.
- Severe: Greater than 500 mg/dL.
Quels Aliments Causent Des Triglycrides Levs
Les aliments et boissons sucrés, les graisses saturées, les céréales raffinées, l’alcool et les aliments riches en calories peuvent tous causer des triglycérides élevés. Céréales raffinées et féculents
- Pain blanc fortifié ou blanchi, pain de blé ou pâtes.
- Céréales sucrées.
- Pâtisseries, gâteaux, tartes et tartes.
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How To Lower Your Cholesterol
If youve been told that you have high cholesterol or you just want to prevent it what can you do?
There are several ways to manage it, including:
Medication: Depending on your overall cardiovascular disease risk, you might be treated with a cholesterol-lowering medication, such as a statin. The decision to use a statin is based on a womans overall risk for heart attack and stroke including all these factors and the LDL cholesterol value.
If you already have vascular disease or evidence of atherosclerosis, or if you are at high risk for cardiovascular disease, a statin for prevention is strongly recommended because this treats the plaque in the arteries, and lowers LDL cholesterol, Michos says.
Diet and lifestyle:Diet and lifestyle are very important to help maintain healthy cholesterol levels. Even for women who are recommended to take cholesterol-lowering medications, a healthy lifestyle helps these drugs work better, says Michos.
Heres how to maintain a lifestyle that promotes healthy cholesterol levels:
Add these to your shopping list:
- Fatty fish such as salmon, trout, mackerel, sardines and albacore tuna
- Nuts, including walnuts, pecans, almonds and hazelnuts
- Olive oil to drizzle lightly over your salads and vegetables
While nobody wants to have high cholesterol, there are plenty of ways to keep it in check. With regular checkups and attention to what you eat, its possible to manage your cholesterol and blood fats to keep your heart healthy, says Michos.
My Cholesterol Is Normal But My Triglycerides Are High: Why Is That
So both your HDL and LDL levels are where they should be, but your triglycerides are still high why is that?
Triglycerides become elevated due to excess calories that do not get burned off, and in turned get stored in fat cells. Statins are medications that primarily lower LDL cholesterol, but depending on the medication dose, can lower Triglycerides from 20 to 40 percent, Sai Hanumanthu MD, with the TriHealth Heart Institute explains.
There are steps you can take to lower your triglyceride levels while promoting good cardiovascular health, including:
- Losing 5 to 10 pounds if overweight
- Avoiding alcohol
- Avoiding foods high in saturated fats
- Limiting simple carbs that have high processed sugars .
- Participating in 30 minutes of exercise per day
All these suggestions and routine follow up with a medical professional will lower you triglyceride level, even despite a low total cholesterol, Dr. Hanumanthu says.
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Are Eggs Bad For Triglycerides
In almost all cases, good HDL cholesterol goes up . Total and bad LDL cholesterol levels usually remain unchanged but sometimes increase slightly . Eating omega-3-enriched eggs can lower blood triglycerides, another important risk factor .
Foods to Avoid If You Have High Triglycerides
- 1 / 12. Starchy Veggies. Some vegetables are better than others when youre watching your triglycerides.
- 2 / 12. Baked Beans With Sugar or Pork Added.
- 3 / 12. Too Much of a Good Thing.
- 4 / 12. Alcohol.
- 5 / 12. Canned Fish Packed in Oil.
- 6 / 12. Coconut.
Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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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.
Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- Limit takeaway foods to once a week .
- Limit salty, fatty and sugary snack foods to once a week .
- Eat plenty of vegetables aim for 5 serves of vegetables every day. .
- Choose wholegrain breads, cereal, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit .
- Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
- Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
- Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
- Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
- Include 2 or 3 serves of plant-sterol-enriched foods every day .
- Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
- Include up to 7 eggs every week.
- Select lean meat and limit unprocessed red meat to less than 350g per week.
- Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
- Limit or avoid processed meats including sausages and deli meats .
If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.
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