Limit Your Sugar Intake
Added sugar is a big part of many peoples diets.
While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .
Added sugar is commonly found in sweets, soft drinks, and fruit juice.
Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.
A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .
Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .
Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .
Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .
Summary
Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.
Tips On How To Reduce Triglyceride Levels In Blood Naturally
Triglyceride is a type of fat or lipid found in the human blood. Triglyceride levels are usually tested at the same time as cholesterol. High triglyceride levels are a concern as it can increase the risk of heart disease and stroke. If your doctor says that your blood triglyceride levels are too high, you can change your lifestyle and diet to lower your triglyceride levels naturally. I know that the reason you are reading this article of 30 Tips On How To Reduce Triglyceride Levels In Blood Naturally is to learn how to treat this problem at home, but before that, you had better understand some basic information about it. Heres some useful knowledge that you should know.
Read Also: Is Mayo High In Cholesterol
How Are Triglycerides Connected To Cholesterol
Cholesterol is another type of fatty substance. It has many uses in your body, including producing hormones, building cells and helping you digest food.
There are good and bad types of cholesterol. ‘Bad’ cholesterol is known as low-density lipoprotein or LDL. It can stick to the sides of your blood vessels and block them. ‘Good’ cholesterol is known as high-density lipoprotein or HDL. It transports the bad cholesterol away from your blood vessels to your liver, which gets rid of it.
If you have a high level of triglycerides together with a high LDL level or a low HDL level, you have a higher risk of fat building up and blocking your blood vessels. This increases your risk of having a heart attack or a stroke.
Don’t Miss: Does Benecol Help Reduce Cholesterol
What Is The Difference Between Triglycerides And Cholesterol
You might be wondering how triglycerides are different from cholesterol. Both are essential types of fat that our bodies need to function, and they can be made in the body and sourced from our diet. Triglycerides and cholesterol are often lumped in together as part of a blood test called a lipid profile or lipid panel.
There are some important differences between the two.
Triglycerides are one of our main sources of energy. They are either transported to the parts of our body that need energy, or they are stored for use later.
Cholesterol is not a source of energy, but it is an important part of the makeup of our cells. It is one of the building blocks for some of the hormones our bodies make, the bile acids that help us digest food, and vitamin D. The body makes all the cholesterol that it needs.
How Does Vascepa Work
Vascepa is thought to work by reducing the production of triglycerides by the liver and enhancing their clearance from lipid particles, via several different mechanisms. This decreases triglyceride levels in the body.
If Vascepa is taken alongside a Mediterranean-style, low-carbohydrate diet that reduces body weight by 5% to 10% and contains no trans fats in addition to a regular exercise regimen, then triglyceride levels are expected to reduce by up to 50%.Vascepa only contains eicosapentaenoic acid , whereas most other fish oils contain both EPA and docosahexaenoic acid . By only containing EPA, Vascepa reduces high triglycerides without raising levels of bad cholesterol or LDL-C.
- The lesser-known fat in your blood. Published: July 2014 Harvard health Publishing
- Vascepa 07/2020 Amarin Pharma Inc.
Don’t Miss: How To Manage High Cholesterol
Effect Of Volanesorsen On Lipid And Lipoprotein Levels
FAMILIAL CHYLOMICRONEMIA SYNDROME
A double-blind, randomized 52-week trial evaluated the ability of volanesorsen vs. placebo to decrease TG levels in 66 patients with FCS . The primary end point was the percentage change in fasting TG levels at 3 months. As expected, there was a marked reduction in Apo C-III levels in the volanesorsen group and a small increase in the placebo group. Most importantly patients treated with volanesorsen had a 77% decrease at 3 months in TG levels whereas patients receiving placebo had an 18% increase in TG levels. The decrease in TGs in patients treated with volanesorsen persisted for 52 weeks . Significantly, 77% of the patients in the volanesorsen group vs. only 10% of patients in the placebo group had TG levels of less than 750 mg/dl, a level that would greatly reduce the risk of pancreatitis. In addition, patients who received volanesorsen had decreases in levels of chylomicron TG by 83%, apolipoprotein B-48 by 76%, nonHDL-C by 46%, and VLDL-C by 58% and increases in levels of HDL-C by 46%, apolipoprotein A1 by 14%, LDL-C by 136% , and total apolipoprotein B by 20%.
HYPERTRIGLYCERIDEMIA
DIABETES
Becoming More Physically Active
A sedentary lifestyle lowers HDL cholesterol. Less HDL means theres less good cholesterol to remove bad cholesterol from your arteries.
Physical activity is important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options: brisk walking, swimming, bicycling or even yard work can fit the bill.
Read Also: Which Of The Following Is Not A Function Of Cholesterol
Also Check: Normal Range Of Cholesterol And Triglycerides
Choose Small Capsules For Easy Swallowing Pay Attention To Whether The Capsules Are Vegetable
If the capsules are too large, it is not easy for the elders and children to swallow, so it is more convenient to choose small capsules for eating convenience. In addition, when choosing algae oil products, if you are a vegetarian, please pay attention to whether the capsules are vegetable capsules.
How Long Does It Take To Lower Triglycerides
Depending on whats causing your high triglyceride levels, you may be able to lower them in just a few days. A night out drinking or eating foods high in sugar can cause a spike in your triglyceride levels. Limiting alcohol and sugar intake can bring your levels back to normal within a few days.
If you have consistently high triglycerides, it may take a few months for them to return to a healthy range. How fast they lower depends on the lifestyle changes, diet, and medications youre taking.
Don’t Miss: How To Check Your Cholesterol Yourself
When Is Triglycerides Too High
You can easily find which range your triglycerides fall into by having your doctor run a blood test. Here is a chart for you to check whether your triglycerides levels fall in a healthy range.
|
Status |
|
|---|---|
|
Extremely High |
500 mg/dL and higher |
There are many reasons that you may have high triglyceride levels. Here are some of the reasons that you may have high triglyceride levels:
- Certain medical conditions: Uncontrolled diabetes, hypothyroidism, kidney disease, etc.
- Lifestyle issues: Eating a diet high in calories, smoking, consuming alcohol, Having a sedentary lifestyle
- Other reasons: Being overweight, certain medications , and other genetic factors
You May Like: Is Eggplant Good For Cholesterol
Treatment Of High Triglycerides
In most cases, high triglycerides are managed by making lifestyle changes. You may be advised to:
- Exercise for at least 30 minutes every day.
- Eat less, particularly high fat foods.
- Increase the amount of fibre in your diet.
- Avoid high sugar foods such as lollies. Choose foods with a low glycaemic index such as legumes and wholegrain products.
- Eat more fish. Choose fish rich in omega-3 fatty acids such as salmon, mackerel, tuna and trout. Omega-3 in high doses can reduce triglyceride levels.
- Cut back on alcohol. The kilojoules and sugar in alcoholic drinks can raise triglyceride levels.
- Lose excess body fat using a combination of healthy eating and regular exercise.
- Manage coexisting health conditions such as diabetes or hypertension effectively.
Also Check: How To Drop Cholesterol Without Drugs
Effect Of Niacin On Atherosclerosis
Many of the initial niacin therapy imaging studies combined niacin with other drugs and compared these combinations vs. placebo. These studies showed that niacin in combination with other drugs reduced the progression and/or increased the regression of atherosclerosis. However, because of the use of other drugs it is impossible to determine if niacin therapy per se was beneficial .
How Do Triglycerides Get Into The Blood
When we eat foods containing triglycerides, such as meat, dairy products, cooking oils and fats, they are absorbed by our intestines and packaged into parcels of fats and protein called chylomicrons . These carry the triglycerides in the blood stream to our tissues to be used for energy straight away, or stored for later.
The body also makes its own supply of triglycerides in the liver. This form is carried in a different type of lipoprotein known as VLDL cholesterol.
You May Like: Does Eating Eggs Raise Your Cholesterol
How Long Does It Take To Lower Cholesterol
How low should you go?
And if you get your cholesterol down, are you home free? Protected from ever having a heart attack? What role does genetics play? Find out in this article.
Healthy lifestyle approaches like the Pritikin Program have been documented in medical journals to significantly reduce cholesterol levels within three weeks.
Mechanisms Accounting For The Fibrate Induced Lipid Effects
Fibrates are ligands that bind and activate PPAR alpha, a member of the family of nuclear hormone receptors that are activated by lipids . PPAR alpha is highly expressed in the liver and other tissues important in fatty acid metabolism. PPAR alpha forms a heterodimer with RXR and together the PPAR alpha:RXR complex when activated binds to the PPAR response elements in a large number of genes and regulates the expression of these genes . The natural ligands of PPAR alpha are fatty acid derivatives formed during lipolysis, lipogenesis, or fatty acid catabolism .
TRIGLYCERIDES
HIGH DENSITY LIPOPROTEINS
The increase in HDL induced by fibrates is due to PPAR alpha activation stimulating Apo A-I and A-II transcription . This leads to the increased production of HDL . In addition, a decrease in TG rich lipoproteins may result in a reduction in CETP mediated transfer of cholesterol from HDL to VLDL and of TG from VLDL to HDL . This would lead to less TG enrichment of HDL and a decrease in the opportunity of hepatic lipase to remove TG leading to small HDL particles that may be rapidly catabolized.
LOW DENSITY LIPOPROTEINS
Recommended Reading: How Much Cholesterol In Beer
Dietary And Lifestyle Recommendations
1) Follow a diet low in fat, with less than 30% of daily calories from total fat. Choose polyunsaturated fats over saturated fat:
An example of someone eating a 1500Kcal diet and aiming for less than 30% fat would be less than 50 grams of fat per day. If your triglycerides do not reduce with this, then you may need to aim for less. You will see a Dietitian who will discuss this with you.
Grams of fat to aim for: ____________grams per day
Fat should be spread out throughout the day, rather than all eaten at one mealtime. Just one large, fatty meal can increase your risk of developing pancreatitis . A meal should not contain more than 15g of fat at one time.
If your triglycerides are severely raised then it will be suggested that you follow a very strict low fat diet to bring the levels down as quickly as possible .
How do you know how much fat is in foods?
Fat is found in many different foods and drinks for example dairy products, meats, oils, nuts and cakes.
If you have a packaged food then reading the food label is the best way to identify how much fat it contains. When you look at the back of a food label, the nutritional information is often given on a table similar to below. Food labels provide information about many different nutrients found in foods including the amount of fat.
When looking at food labels per 100g you should aim for:
Ask Your Doctor About Natural Supplements
Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.
Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.
Below are a few of the main supplements that have been studied:
- Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (
Summary
Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.
Read Also: Is Pork Bad For Your Cholesterol
Keep A Healthy Weight
Whenever you empty more calories than your body needs, then your body turns those calories into triglycerides and stores them in the form of fat. Having a healthy body weight and reduces the form of excess calories in your body in an effective way. According to some researchers, even if you lose 5 to 10% of your body fat, then it can lower the risk of triglyceride levels and heart attack.
Does Lemon Water Lower Triglycerides
Multiple useful cardiovascular effects have been discovered including enhancement of fibrinolytic activity, lowering of blood pressure, reduction in cholesterol, and triglyceride. The results showed that combination of garlic and lemon juice significantly reduced serum TC, LDL-C, and blood pressure.
Don’t Miss: Can High Cholesterol Cause Heartburn
Tips To Reduce Fat In The Diet:
- Try steaming, poaching, boiling or grilling instead of roasting and frying. If you do fry, use a non-stick pan and you may not need to use any fat or oil at all. Spray oils are a good way of reducing the amount of fat needed.
- Buy lean meats and avoid processed meats . Take the skin off poultry and remove visible fat from the meat before you start cooking.
- Use low-fat/fat-free products where available e.g. skimmed rather than semi-skimmed or whole milk 0% fat yoghurts, low-fat spreads rather than margarine or butter .
- Avoid all cheese with the exception of extra low fat cream cheese and cottage cheese. There is also a 3% fat hard cheese available in supermarkets which can be used.
- Avoid or choose much smaller portion sizes of fatty foods such as crisps, nuts, pastry, cakes, biscuits, cream, tinned meats, Yorkshire puddings, dumplings and gravy made with meat juices.
- When having potatoes choose boiled, mashed or jacket rather than roast or chipped.
| Food group | |
|---|---|
| Higher fat Lemon curd, peanut butter | Lower fat options Sugar, honey, jam, golden syrup, marmalade |
For low fat recipe ideas please seewww.heartuk.org.uk
If you do not have internet access please ask your dietitian for more information.
2)Omega-3 fatty acids
Omega-3 fatty acids, which are found in fish oils, can have a beneficial effect on reducing triglyceride levels.
| Type of Fish | |
|---|---|
| Type of Fish Mackerel, smoked | Fat per 100g 30.9 |
4) Alcohol
Mechanisms Accounting For The Volanesorsen Induced Lipid Effects
Volanesorsen binds to apo C-III mRNA leading to increased degradation and thereby inhibits the hepatic synthesis of apo C-III protein resulting in a reduction in plasma apo C-III levels . Apo C-III has a number of important effects on the metabolism of TG rich lipoproteins . Apo C-III is an inhibitor of LPL and therefore decreasing apo C-III levels will enhance LPL activity. In patients with FCS this will not be important because patients with this disorder have defects in components of the LPL complex that result in the inability to increase LPL activity. Studies have shown that apo C-III stimulates the production and secretion of VLDL by the liver. This effect is also not likely to be of primary importance in patients with FCS as the very high TG levels are primarily due to chylomicrons and not VLDL. Whether apo C-III regulates chylomicron secretion by the intestine is unknown. Finally, and most importantly, Apo C-III inhibits the binding of TG rich lipoproteins to hepatic LDL receptors and LDL receptorrelated protein 1 decreasing the clearance of TG rich lipoprotein particles. A decrease in apo C-III will accelerate the clearance of TG rich lipoproteins, which likely accounts for the ability of volanesorsen to decrease TG levels in patients with FCS.
Recommended Reading: Is Lamb High In Cholesterol
Moderate Hypertriglyceridemia Prevention Of Cardiovascular Disease
In the era of statin therapy, it is uncertain whether lowering TG levels in patients on statin therapy will further reduce cardiovascular events. As discussed in detail in the sections on individual drugs, the studies carried out so far have not shown that adding niacin or fibrates to statin therapy is beneficial with regards to cardiovascular disease. As also discussed, the available studies have major limitations because many of the patients in these outcome studies did not have substantial elevations in TGs and therefore the issue is an open question that requires additional studies. Notably, the REDUCE-IT trial, which tested the effect of high dose EPA in patients with elevated TG levels and the JELIS trial which tested the effect of EPA 1.8 grams per day in patients with high cholesterol levels demonstrated a reduction in cardiovascular events. However, in both of these trials the decrease in cardiovascular events was considerably greater than one would expect based on the reduction in TG levels suggesting that the decrease in cardiovascular events was not solely due to lowering TG levels and that other effects of EPA likely played a role.