How To Bring Down Cholesterol And Triglycerides

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.

Indian Diet To Reduce Cholesterol & Triglyceride : Tip 2 Dal Is A Great Way To Improve The Diet Quality

Legumes/ pulses are very nutritious for many reasons. They are a rich source of protein, a good source of carbs, and other vitamins and minerals. Dal contains a decent amount of soluble as well as insoluble fiber. In India, we have more than 65000 varieties of dal.

There is no particular dal that will give you any additional benefits to fix the blood parameters. Bring variety in your dal selection. Try to consume at least 5-6 types of dal in a week. This will help you to get the benefits of it without getting the side effects. Feel free to add yellow moong, green moong, masoor, tur, kulthi, rajma, chana, soybean, chole, lobia, matar dal, and their countless varieties in the diet.

Dont forget to soak the dal for at least 5-6 hrs. Soaking helps to remove the anti-nutritional factors and make dal nutrients more available to your body. If you are someone who often experiences gas, bloating after having dal, soaking is a must for you.

You can also consider adding sprouts, sattu, besan, etc pulse products to your diet.

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:

• The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.
• Include legumes , beans in at least two meals a week. Check food labels and choose the lowest sodium products.
• Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.
• Use tofu or lentils instead of meat in stir fries or curries.

Choose wholegrain breads, cereals, pasta, rice and noodles.

Snack on plain, unsalted nuts and fresh fruit .

Use avocado, nut butters, tahini or spreads 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.

For people at high risk of heart disease, the Heart Foundation recommends people eat 2-3 grams of plant sterol-enriched foods every day .

Enjoy fish two to three times a week .

Most people dont need to limit the number of eggs they eat each week. However, a maximum of seven eggs each week is recommended for people with high cholesterol, type 2 diabetes and heart disease. Select lean meat and limit unprocessed red meat to less than 350g per week.

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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.

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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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.

What Can You Do At Home To Treat High Triglycerides

The main way to deal with high triglycerides is to eat better and get more exercise. Here are some guidelines to help you manage your level:

Moderate exercise: Try to exercise 5 or more days each week. Lack of movement makes it hard for your body to process blood sugar and triglycerides as it normally does. So itâs important for you to get up and get moving more each day. Skip the escalator or elevator and climb stairs. Get off the bus or subway one stop early and walk. Find activities you enjoy: Walk, swim, or ride a bike. Join a gym. Talk to your doctor before you begin any exercise plan.

Watch your weight: If youâre carrying extra pounds, losing 5% to 10% of your weight can lower triglycerides. People with a healthy weight are more likely to have normal levels. Belly fat is associated with higher numbers.

Eat less bad fat and carbs: Try to lower the saturated fat, trans fat, and cholesterol in your diet. Cutting back on carbohydrates will help, too. Foods high in saturated fat, such as red meat, boost levels. Butter and cheese contain these same triglyceride-boosting fats. Choose lean meats or protein alternatives, such as chicken and unprocessed turkey, that are lower in saturated fat.

Another healthy option: Make meatless meals. Vegetarian pastas, chilis, and stir-fries are a delicious alternative to meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetable or olive oil and feature plenty of vegetables.

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What Are Risk Factors For High Cholesterol

Family history of high cholesterol can play a role for some people. Its possible to inherit genes that can cause too much cholesterol in the body. Other associated factors that can raise your risk for developing high cholesterol include unhealthy lifestyle choices, getting older and certain medical conditions. Some lifestyle factors, like these, can contribute to high cholesterol:4

• An unhealthy diet

Substitute Healthy Oils In Place Of Butter And Margarine

Of course, its not always realistic to avoid fats when youre whipping up a tasty meal. When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats, like butter, margarine, shortening and lard.

Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .

Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.

For example, if youd rather use olive oil than butter, substitute three quarters the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.

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Triglycerides In Your Blood

In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.

When you eat, your body converts any extra energy it doesnt need right away into triglycerides.Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.

If you regularly eat more energy than you need, you may have high triglycerides.

Lifestyle Changes To Lower Cholesterol

Heart-healthy lifestyle changes that can help you lower or control your cholesterol include:

• Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. It recommends that you eat and drink only enough calories to stay at a healthy weight and avoid weight gain. It encourages you to choose a variety of nutritious foods, including fruits, vegetables, whole grains, and lean meats. Examples of eating plans that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and the DASH eating plan.
• Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol. This is especially important for people with metabolic syndrome. Metabolic syndrome is a group of risk factors that includes high triglyceride levels, low HDL cholesterol levels, and being overweight with a large waist measurement .
• Physical Activity. Everyone should get regular physical activity .
• Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
• Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.

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Why Do I Have To Fast

Nutrients in food and drinks go into your bloodstream and can change things measured by the tests, skewing your results.

For instance, if you eat or drink before a fasting blood glucose test, your blood sugar probably will be higher than if you hadn’t had anything. When you’re fasting, doctors get a baseline result so tests can be compared to give a true picture of your sugar levels over time.

Causes Of High Cholesterol

Elevated LDL cholesterol levels can be caused by several factors, including heredity conditions such as familial hypercholesterolemia. More commonly, elevated cholesterol levels are related to poor diet, obesity, sedentary lifestyle, age, smoking, and gender .

Several medical conditions, including diabetes, hypothyroidism, liver disease, and chronic kidney failure can also increase cholesterol levels. Some drugs, especially steroids and progesterone, can do the same.

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You Can Begin Lowering Cholesterol Naturally Today

Sound like a lot to take on? Dont be intimidated. Bringing down your high cholesterol doesnt have to mean changing your life completely. Rather, start with changing your mindset. Instead of thinking of it as moving away from things, youre moving toward new habits that will help you create a healthier and more enjoyable future.

Now is always the right time to start taking care of your heart health. If you need a little support, lean on friends and family. And dont forget that your doctor is always there for you with advice, motivation and encouragement so you can reach your goals and live healthier.

Dont delay getting the heart care and answers you need

Is It Possible To Lower Triglycerides Naturally

Similar to cholesterol, triglycerides come from the food we eat and our liver. When levels are normal, triglycerides are used for energy. The problems arise when levels are high, explains Dr. Nissen. When we make more triglycerides than we use, the rest are stored as fat. Thats why many people who are overweight or have type 2 diabetes have high levels.

Poor diabetes control is a major factor in causing high triglyceride levels, Dr. Nissen says. He stresses the importance of watching your carbohydrate consumption. Eating a low-carb diet and getting plenty of exercise are often effective in lowering triglyceride levels.

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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:

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.

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 cats ability to purr.

In the article The Cats Purr and Sounds That Heal, the author states that The type of frequencies that are found in the cats 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.

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Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

How Can I Lower My Triglycerides Quickly

Dietary and lifestyle changes may help you lower your triglycerides within a few months. The first step, though, involves finding out why your triglycerides are high. Hypertriglyceridemia has many causes. These include:

• Dietary factors.
• Medical conditions.
• Some medications.

If you just learned your triglycerides are high, the first thing you should do is talk with your healthcare provider. Your provider will ask you some questions and review your medical history to see what might be causing the spike in your triglyceride level.

Your provider will then help you come up with a plan for getting your triglycerides back to a healthy level. This plan may involve medication to lower your triglycerides, especially if your numbers are very high. Or, you may need treatment for an underlying condition.

Your provider will also help you with dietary and lifestyle changes. Its always best to follow the individual plan your provider gives you. But here are some general guidelines that research shows can help you lower your triglycerides.

Dietary changes to help lower your triglycerides

There are four main dietary culprits that raise your triglycerides:

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