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 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.
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.
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Will A Keto Diet Lower Triglycerides And Cholesterol
No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events.
The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily eating fish, poultry, beans, and eggs weekly reducing portions of dairy and limiting red meat.
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.
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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.
How To Lower Triglycerides And Cholesterol Naturally
Your genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range.
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Why Lowering High Triglyceride Levels Matters
The national guidelines for fasting triglyceride levels in healthy adults are:
- Normal: Under 150 milligrams per deciliter .
- Borderline High: 151200 mg/dl.
- High: 201499 mg/dl.
- Very High: 500 mg/dl or higher.
When your triglyceride levels are high and you have a high amount of LDL cholesterol or a low amount of HDL cholesterol, all of this could contribute to the development of fatty buildups within the artery walls of the heart. The buildup can increase your risk of heart attack and stroke.
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You Are Not Balancing Your Blood Sugars
Eating too much food with added sugars can also lead to elevated triglyceride levels. Surprisingly or not, added sugars make up more than 13% of an average American’s daily caloric intake, well above the Dietary Guidelines recommendation of less than 10% of total calories per day.
Added sugars can be present in prepackaged foods, in foods prepared away from home, as add-ins to your coffee and tea or as ingredients in your baked goods .
When you eat sugar, your liver breaks down its carbohydrates into glucose and transforms them into glycogen that is stored to use as energy later. The liver can only convert a limited amount of glucose into glycogen at one time any excess will be stored as fatty acids. These fatty acids are then used to make triglycerides, which are stored in the fat cells and contribute to body fat.
Under normal conditions, your pancreas also makes the hormone insulin to respond to the influx of glucose present in the bloodstream. Insulin, which acts as a key to the body’s cells, aids glucose to pass into the cells for energy. When the key and the lock do not fit well, glucose may not move into cells efficiently or at all, causing the pancreas to make more insulin. Eventually, the pancreas may become sluggish in producing insulin, which can lead to insulin resistance and diabetes over time.
Eat Less To Lose Weight
High triglycerides come from regularly eating more calories than your body burns, so eating less overall is one of the best ways to start reining them in.
How much less, exactly? You may want to cut back by 500 to 1,000 calories a day, depending on how many calories youre consuming. Thats enough to help you lose weight, which is key.
Dropping 5 to 10 percent of your body weight is enough to reduce your triglycerides significantly. But definitely get the OK from your doctor before making any major changes to your diet.
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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.
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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Establish A Regular Meal Pattern
Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .
An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (
36 ).
Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.
Summary
While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
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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Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Consider trimming fat and removing the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can add extra fat.
Triglycerides And Cardiovascular Disease
Some common causes or risk factors for elevated blood triglyceride levels are uncontrolled diabetes obesity High-calorie diet and excessive alcohol consumption.
In conclusion, lowering triglycerides using simple methods is very possible if you focus on lifestyle factors such as diet and exercise. Not only will this help lower your triglycerides, but it will also benefit your overall health.
Eating a diet high in unsaturated fats, low in carbohydrates and regular exercise helps lower blood triglyceride levels relatively easily. With a few simple lifestyle changes, you can lower your triglycerides while improving your overall health.
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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.
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.
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Skip The Sweet Drinks
One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.
Diet Advice: How To Lower Triglycerides Naturally
So how can you lower triglycerides naturally? First, try eating your way to better heart health.
A healthy triglyceride diet should include a combination of foods with specific nutrients, including those that are rich in antioxidants, like cranberries. And until you learn how to lower triglycerides below 150 mg/dL, you may also want to augment your diet with nutritional supplements that provide therapeutic levels of these same nutrients. Drinking tea is another beneficial habit for reducing triglycerides.
Most important, make sure the following trio of key nutrients are in your diet.
How to lower triglycerides naturally? Get your omega-3 fatty acids salmon is a top source.
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Look At Your Prescription Meds
A bunch of different drugs can potentially raise triglyceride levels, including oral estrogen, corticosteroids, and antipsychotic drugs.
If your numbers recently measured high, be sure to review any prescription drugs you might be taking with your doctor. If one of your meds is the culprit, you can talk figure out a plan for protecting your heart health.
You Are Cutting Out All Carbs
One common step that’s taken to bring down your triglycerides is to reduce your calorie intake by cutting back on carbohydrates, such as simple carbs found in sodas, juices and sweetened beverages, and refined carbs, which are found in white bread, white pasta and snack products.
This can be a helpful approach: eating too many carbs could contribute to higher triglyceride levels, and cutting back would be one strategy to lower them. However, it is not necessary to cut out all forms of carbs, including those found in whole grains. Whole grains are full of types of fiber and nutrients that work together to benefit your health. Soluble fiber is a type of dietary fiber present in whole grains, vegetables and fruits that slows digestion by attracting water and forming a gel. This process delays the absorption of sugars and fat, softens your stools and promotes regular bowel movements. Together with insoluble fiber, a type of dietary fiber that adds bulk to stools, it can promote fullness and keep you feeling full for longer. In other words, including whole grains as part of your meals and snacks can help regulate your food portion sizes by minimizing your chance of overeating.
You can incorporate more whole grains by having at least half of your grains as whole grains. Try whole-wheat versions of your favorite pastas and other grain products, and make room for whole grains like oats, brown rice, buckwheat, quinoa and barley in your eating pattern.
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