How Fast Can You Lower Triglycerides

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Eliminate Bread & Pasta

White bread, pasta, and Irish potatoes contain starch, a carbohydrate that has a high glycemic value that can spike blood sugar and raise your triglyceride levels. Eliminating these foods can help lower your triglycerides. Focus on eating whole grains, such as wild rice, barley, or quinoa, and a variety of vegetables, nuts, and seeds, which contain complex carbohydrates and fiber.

Cut Back On Sugar And Refined Carbs

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

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.

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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 .

Can You Drink Beer While Taking Diabetic Medications

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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.

About the Author

Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing

Whats The Difference Between Triglycerides And Cholesterol

Triglycerides and cholesterol are the same in that theyre both lipids and both of them can be detected in a blood test called a lipid panel. Heres the difference: While triglycerides are formed from excess calories and stored as fat for energy, cholesterol is needed by the body to make hormones and support cell function.

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What Are The Best Ways To Reduce Triglycerides For A Healthy Lifestyle

Eliminate Sweets and Refined Carbo-Hydrated Food: Simple sugars are the primary ingredient of triglycerides and hence excess intake of sweets or drinks can raise triglycerides. Eliminate intake of food items loaded with sugars like cookies, pastries, sweet desserts, and fruit juices. Intake of refined cereals like white rice, bread, pasta made from white flour, or cornflakes can significantly raise triglycerides in sensitive individuals. Instead choose whole grains such as multigrain chapatti, and other grains such as quinoa, barley, and millet.

: Drinking alcohol raises triglyceride levels. For people who are sensitive, a small amount of alcohol can trigger it.

Maintain a Healthy Weight: You may be surprised to discover that a modest weight loss of 5-6 kg can reduce your triglycerides, and cholesterol level, and decrease your risk of heart disease. Eat a healthy diet to lose weight and prevent lifestyle diseases like diabetes, CVD, etc.

Exercise Regularly: Exercise will increase HDL cholesterol and burn off excess triglycerides. Weight-bearing activity, in particular, increases muscle mass and raises your metabolic rate. This will help your body burn more carbohydrates, leaving less storage for triglycerides.

Choose Healthier Fats/Food: We need to choose our food and its serving very carefully in terms of lowering triglycerides. Below are some food items which you need to eat or avoid as per the advice.

Checkout: 25 foods and 7 days diet to lower triglycerides

Limit Your Alcohol Intake

Heavy drinking is associated with many health issues, including high triglyceride levels. Too much alcohol leads to cholesterol problems by adding extra calories, carbs, and sugar to your diet.

When youre trying to curb your drinking, it helps to avoid triggers that cause alcohol relapses. This includes people, situations, certain foods, and places that increase the urge to drink.

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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.

Why Does Exercise Lower Blood Sugar

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Signs Of Very High Triglycerides

High blood triglyceride levels usually dont cause symptoms, unless you already have a health condition related to high triglycerides that is poorly managed. For instance, a person with uncontrolled type 2 diabetes will experience frequent hunger, fatigue, frequent infections, and slow-healing wounds.

If you are suspecting high triglycerides but you feel generally well, its best to have your lipid panel checked for confirmation. This is especially true if you are consuming a diet thats high in carbs and sugar.

What Foods Make Your Triglycerides High

Foods that can help lower triglyceridesall vegetables, especially leafy greens, green beans, and butternut squash. all fruits, especially citrus fruits, and berries. low fat or fat-free dairy products, such as cheese, yogurt, and milk. high-fiber whole grains, such as quinoa, barley, and brown rice.

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Ways To Lower Triglycerides

Candy, cookies, pies, pastries, ice cream, frozen yogurt, puddings, fat free desserts , fruit juice, other sweet beverages, such as soda, sweetened iced tea, iced coffee beverages, lemonade, fruit punch, sports drinks, energy drinks. Also limit added sugar of any kind, syrup, and honey.

White bread, bagels, pita, etc, white rice, white pasta, white flour in any product, pretzels, rice cakes, ready-to-eat cereals made with white flour.

• INSTEAD: use whole grain breads, cereals, and pasta, and increase fiber intake.
• Old fashioned or steel cut oats are great choices, as are brown rice, quinoa, wheat berries, amaranth, and other whole grains.
• Choose legumes often chickpeas, lentils, pinto beans, kidney beans, black beans, etc.
• Note: eating too much of any high-carbohydrate food will contribute to high triglycerides

Choose foods rich in omega 3 fatty acids, and monounsaturated fats :

• Fatty fish: salmon, mackerel, sardines, tuna, trout, bluefish, herring, swordfish. Eat at least 2 servings per week limit albacore tuna and swordfish.
• Flaxseed oil and ground flaxseed , walnuts, soy products such as tofu and soy milk, dark leafy greens
• Other nuts and seeds are also good almonds, pecans, pistachios, cashews, sunflower seeds, etc.

Maintain a healthy weight, or lose weight if needed.

• You may be surprised that even a modest weight loss can greatly reduce your TGs, cholesterol, and heart disease risk.

Avoid trans-fatty acids in processed foods

Limit saturated fats

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What Are The Complications Of High Triglycerides

If you have a high triglyceride level, this may lead to health complications. If not lowered, high triglycerides can lead to conditions including:

• acute pancreatitis

Contact your doctor if you feel you may be at risk of high triglycerides. They will be able to order blood tests and advise on a treatment plan to lower your levels if they are too high. This can help reduce the risk of complications.

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How Low Should Your Ldl And Non

Numerous studies have found that an LDL level above 100, even in otherwise healthy patients, will lead to the growth of damaging plaques. Research suggests that LDL levels significantly lower than 100 are optimal. For example, one major study involving more than 8,800 European patients found that LDL cholesterol levels of 81 were even better than levels of 104 in preventing death, heart attacks, and other cardiovascular-related problems in people with heart disease. 2

And recently, a six-year study involving 18,000 people with heart disease affirmed that for reducing LDL levels, the lower, the better. The study was reported at the annual meeting of the American Heart Association.3 Half the subjects lowered their LDL, on average, to 69 the other half reduced LDL to 54. Both groups were rewarded with few heart events over the six-year period, but the group with the lower LDL, 54, ended up the winner. It had 6.4% fewer events heart attacks, heart disease deaths, strokes, bypass surgeries, stent procedures, and hospitalizations for severe chest pains than the group with the higher LDL.

For non-HDL, an optimal goal for people with clear evidence of heart disease is less than 80. A good goal for healthy individuals wanting to prevent heart disease is less than 100.

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Try A Mediterranean Diet

There is a diet that combines lots of unsaturated fats with plenty of fiber and fish/omega-3s. Its called a Mediterranean diet, and its a good example of a diet that can help lower your triglyceride levels and decrease your risk of heart disease. This type of diet includes lots of fruits and vegetables, fatty fish, olive oil, and nuts .

What Are Normal Triglyceride Levels

Triglycerides below 150 milligrams per deciliter of blood are considered normal. Anything above 150 mg/dL is considered elevated. To assess triglyceride levels, doctors typically do a standard cholesterol blood test, which includes your triglycerides, total cholesterol, high-density lipoprotein cholesterol, and low-density lipoprotein cholesterol.

• Normal: Lower than 150 mg/ dL, or 1.7 mmol/L
• Borderline high: 150 to 199 mg/dL, or 1.8 to 2.2 mmol/L
• High: 200 to 499 mg/dL, or 2.3 to 5.6 mmol/L
• Very high: Greater than 500 mg/dL or above, or 5.7 mmol/L

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What Can You Do To Lower High Triglyceride Levels

Because your body can get triglycerides from the food you eat, it makes sense that changing your diet can help if youre concerned with your triglyceride levels. In general, according to Ash, its important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbs and sugars that are bad news for your health.

One key nutrient to keep in mind is fat. According to Ash, switching out the types of fat you eat can make a huge difference. Trans fats and polyunsaturated fats, like the fat in canola oil, are going to be the biggest offenders because they burden the liver, which is going to manufacture more triglycerides in order to make more LDL. So what were eating and how were supporting the liver is really whats going to matter when it comes to triglycerides, she says.

That said, fat is only one factor to consider when it comes to food. Specific to food, fat itself is often not the culprit, says registered dietitian Amanda Archibald, founder of The Genomic Kitchen. Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.

If your doctor has told you your triglyceride levels are on the high side, its worth asking them what foods to avoid and what lifestyle changes could help. Chances are, youll want to exercise more and go easy on trans fats and simple carbs.