Do High Triglyceride Levels Affect Hdl And Cholesterol Levels
Triglycerides are involved in the transport of fatty acids to muscles and tissues for energy.
- HDL particles are involved in the transport of excess fatty acids from the periphery back to the liver for elimination. Because of these competing roles, it is very difficult to increase HDL, the healthy good cholesterol, without first addressing triglycerides.
- HDL not only transports excess lipid to the liver for disposal, but it also transports cholesterol to organs such as the adrenals, ovaries, and testes for steroid hormone synthesis.
- Many of the strategies discussed here that lower triglycerides are also known to raise HDL.
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Medically Reviewed on 5/6/2022Journal of Microbiology and BiotechnologyPoultry ScienceCirculationEuropean Journal of Clinical NutritionCanadian Journal of Physiology and PharmacologyPhysiological Research
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:
Recipes For Lowering Ldl Cholesterol
Adding foods every day that are naturally rich in fiber, like beans and brown rice, are an excellent way to lower your LDL cholesterol without drugs. The recipe below combines two great foods into one healthy cholesterol-lowering dish. Dont like beans or rice? Check out these other great cholesterol-lowering meals.
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Obesity Is The Culprit
High levels of triglycerides can give you metabolic syndrome which increases your risk rate of getting heart disease and stroke. Usually, obese people suffer from metabolic disorders. To know if you are at risk, measure your waist size- find the mid-point between your lower ribs and your hip bone – this is your true waist. Breathe out and measure. Men are at risk if their waist size is more than 37 inches and women at 31.5 inches. If you’re overweight or obese you’re more likely to have higher triglyceride levels. Image Courtesy: Getty& nbsp
Why Triglyceride Levels Matter
Triglycerides are a good measure of your overall health. Dr. McNeal said that a higher triglyceride level comes as a package plan, called metabolic syndrome, which often includes:
- Low HDL cholesterol
- An increased waist size
- Higher blood pressure
- Blood sugar in the pre-diabetic range
Sometimes just a few of these features are present, but having at least three of these problems markedly increases your chances of developing type 2 diabetes mellitus and increases the risk of developing coronary artery disease.
In this case, a high triglyceride level is usually due to an unhealthy lifestylethat is, not being active enough and/or consuming too many calorieswhich can then lead to type 2 diabetes and heart disease, Dr. McNeal said.
Certain medications may increase your triglyceride levels, including:
- Some acne medications, especially those containing retinoic acid
- Some oral contraceptives
If you are taking one or more of these medications and you have high triglycerides, discuss their use with your physician.
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Pancreatitis Is A Unique Risk Of High Triglyceride Levels
You may not have heard of it before, but pancreatitis is the name for extreme inflammation of the pancreas, which is one of your vital organs. Pancreatitis is a serious disease with a high rate of hospitalization and sometimes even life-threatening complications.
When the pancreas becomes inflamed, the symptoms typically include nausea, vomiting, and severe upper abdominal pain. The two main causes are gallstones and heavy alcohol use though, many times, the exact cause cannot be identified. High triglyceride levels can be a trigger in up to 7% of acute episodes of pancreatitis. Other causes include:
-
Some medications
Consider The Bigger Picture
Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.
If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.
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Choose Fish Over Meat
The UK Scientific Advisory Committee on Nutrition says “a large body of evidence” suggests a diet rich in fish & ndash especially oily fish & ndash may reduce your risk of heart disease. In fact, you are recommended to eat oily fish at least twice a week. Omega-3 fats present in oily fish help maintain blood pressure and improve triglyceride levels. Image Courtesy: Getty& nbsp
So How Would I Accurately Guess My Cardio Calories
BEFORE YOU READ THE POST > Before anybody mentions that it may make me hungry, I may eat back more, etc, etc. Trust me, this won’t be happening, I’ve lost more than I currently weigh, I just don’t feel like doing what I did to lose the weight again. SW 465 CW 225-235 GW 175,185,195
Doing all the math I need to eat roughly 8400cals a week to lose weight at the 1% rate I so desire until my BF% is the % I so desire. So now that that is out of the way. I’m not eating 1200 calories bro. My macros alone to make me not suicidal, and I mean literally suicidal come out to 1125, my Pre-Workout fruit would bring it to 1200, so yes. I COULD. But I’m not going to rough it for 25 weeks straight. Last time I was eating 13-1500 calories of volume I was eating like 15g of fat, my body started to physically and mentally shut down, and I caved, albeit after 2 months of literally starving and passing out lifting 20 pounds and binged back 25-35 pounds. I don’t mind eating 1200calories, but now that I know better on my fats, cause apparently those are important, I have no volume anymore. I would lose my mind on day 3-5. To Combat this, I eat roughly 1300cals on M,T,Th,Fr, and 2200cals on W,S,S, this equates to roughly 3400cals over 8400.
TLDR: Closest “accurate” measure of calorie expenditure during cardio
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Follow A Lower Carb Diet
Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.
Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .
A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .
A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .
Summary
Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.
How Are High Triglycerides Diagnosed
High blood triglycerides are diagnosed with a routine blood test called a lipid panel. A lipid panel measures total cholesterol, HDL cholesterol, LDL cholesterol, and triglyceride levels in the blood.
Triglyceride level ranges are:
- Normal: Less than 150 mg/dL
- A little bit high: 150 to 499 mg/dL
- Very high: 500 mg/dL or greater
- Moderately high: 500 to 886 mg/dL
- Very high: Greater than 886 mg/dL
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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
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Increase Your Intake Of Unsaturated Fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.
A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .
One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .
Summary
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
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Managing High Cholesterol And High Triglycerides
Whole grain bread, pasta, cereal, brown rice, basmati rice are foods high in complex carbohydrates and fiber. For example, one cup of cooked oatmeal provides 4 grams of fiber. Whole grains also provide some protein and are generally low in saturated fat, cholesterol, and total fat. Six or more servings a day are recommended.
Dried beans and peas are good sources of plant protein and are rich in fiber. They should be replaced with foods low in saturated fat, cholesterol, and total fat, but eat only 5 ounces per day from plant-based protein sources. Dried peas, beans and legumes can be used in nutritious, tasty, low-fat appetizers or side dishes.
Fruits and vegetables are great sources of vitamins C, E and A, beta-carotene, other vitamins, fiber and some minerals and help reduce high cholesterol. The TLC diet recommends eating 2 to 4 servings of fruit and 3 to 5 servings of vegetables each day to lower LDL cholesterol. Apples, grapes, strawberries and citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL. Similarly, vegetables are loaded with fiber and nutrients such as lipoic acid and vitamins. Vegetables that can help lower triglycerides include potatoes, sweet potatoes, mushrooms, tomatoes, broccoli, Brussels sprouts, spinach, and many others.
What Qualifies As High Triglycerides
According to MedlinePlus , blood levels less than 150 mg/dL fall under the triglycerides normal range, while anything higherknown as hypertriglyceridemiacan increase risk for heart disease. Elevated triglycerides can also be a very early sign of diabetes, states Kristin Thomas, MD, a board-certified internist and co-founder of Foxhall Medicine in Washington, DC.
Extremely high triglyceridesblood levels over 500 mg/dLmay be due to a genetic disorder and can increase the risk of pancreatitis, along with heart disease, including atherosclerosis , Dr. Thomas, co-author of You Can Prevent A Stroke, explains. It can be seen alone or in association with many other conditions, as well, such as metabolic syndrome, hypothyroidism, fatty liver disease and kidney disease, Dr. Malaney says.
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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.
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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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.
Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
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What Kind Of Medications Treat High Triglycerides
If your triglyceride levels are very high, you may need medication.
Niacin supplements also known as vitamin B3 can help reduce blood triglyceride levels. You can get niacin naturally from meats, avocados, and peanuts among many other foods. Supplements work well, too, if youre worried you may not be getting enough through your diet alone.
For those who dont like to eat fish, packaged omega-3 fatty acids, and even cod liver oil, can come in a capsule and help you get some of the same benefits. Vascepa is an FDA-approved prescription-strength omega-3 fatty acid that you can take if you are 45 or older and have diabetes or cardiovascular disease. It has been shown to reduce triglyceride levels and the risk of heart attack or stroke when exercise, diet, and other medications arent enough.
One of the main types of medication prescribed to treat high triglycerides are called fibrates, including fenofibrate. These medications slow down production of triglycerides and help remove triglycerides from the bloodstream.
Increase Fibre Quantity In Your Diet
High-fibre foods are also rich in carbohydrates, however, they are more complex to break down and are gradually absorbed by the body. Dietary fibre also helps you feel full without having consumed excess calories. Therefore, it directly lowers your triglyceride levels.
Choose healthy fats
The main source of triglycerides is fats, themselves. Thereby, a reduction in the fat content that you consume can help you achieve good triglyceride levels. However, fat is also an essential component of your body. There are both healthy and unhealthy fats. In order to reduce triglycerides, you should aim to consume more healthy fats and decrease your intake of unhealthy, saturated fats. Healthy fats include omega-3 fatty acids that are found in oily fish, olive oil and other supplements.
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/11have More Unsaturated Fats
Studies have shown that consumption of monounsaturated and polyunsaturated fats can reduce the blood triglyceride levels.
Monounsaturated fats are found in nuts, olive oil and avocado.
Polyunsaturated fats are found in vegetable oils and fatty fish.
Studies have found that intake of saturated fats is associated with increased blood triglyceride levels while consumption of polyunsaturated fat is linked with lower blood triglyceride levels.
In another study, participants were given extra virgin olive oil for six weeks. There was a significant decline in the triglyceride levels, total cholesterol levels and LDL levels of these people.
To lower the triglyceride levels, pick a healthy fat like olive oil and use it to replace other types of fats like trans and other highly processed fat.