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.
Top 9 Tips To Lower Triglycerides Naturally
Diet and lifestyle changes are the keys to lowering triglycerides naturally.
Drugs like statins, fibrates, and high dose niacin also can lower triglycerides, but they do so pharmaceutically. Consult your medical professional for advice on this.
With that in mind, here 9 natural tips to combat high triglycerides.
What Are Triglycerides And Why Do They Matter
Triglycerides are a type of lipid, or fat, in the your blood. Any calories that arent needed when you eat are converted into triglycerides and stored in your fat cells. Then your hormones release triglycerides for energy in between meals. This cycle only becomes problematic when you eat more calories than you burn, which leads to high triglycerides, also called hypertriglyceridemia.
The National Cholesterol Education Program labels triglyceride levels in the following way:
- Normal less than 150 milligrams per deciliter
- Borderline high 150199 milligrams per deciliter
- High 200499 milligrams per deciliter
- Very high 500 milligrams per deciliter or higher
Triglycerides and cholesterol are different types of lipids that circulate in the blood. While triglycerides store calories that arent used and provide the body with energy, cholesterol is used to build cells and produce certain hormones. High-density lipoprotein helps remove fat from the body by binding with it in the bloodstream and carrying it back to the liver for disposal. Low-density lipoprotein carries mostly fats and only a small amount of protein from the liver to other parts of the body.
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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.
G Fat/day Triglyceride Control Diet
Indications
Severe hypertriglyceridaemia.
You can adapt your own diet to provide less than 25g per day of fat if you are confident with this. The fat should be spread throughout the day. Otherwise please see below for some ideas or speak with your dietitian. If you are hungry, try increasing the lean protein content of the diet.
Daily allowances
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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
And Limit Unhealthy Ones
Namely, trans fats or partially hydrogenated oils, which sometimes show up in baked goods, snack foods, fried foods, refrigerated dough , nondairy creamers, and margarines.
Eating these harmful fats can send your triglycerides up in just a few short weeks, not to mention raise your LDL cholesterol and lower your HDL cholesterol.
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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.
Baked Beans With Sugar Or Pork Added
Beans have fiber and other nutrients going for them. But if they’re made with sugar or pork, they may not be the best choice. The label on the can should say what’s in there, and how much sugar and fat you’re getting. Switch to black beans, which are a great source of fiber and protein, without saturated fats or added sugar.
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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.
Stop Smoking To Lower Cholesterol
The ADA recommends if you smoke to quit to improve diabetes management. Quitting smoking can also improve your overall health and reduce your risk of cancer.
There are numerous programs, support systems, and medications available to help you quit smoking. Studies show it might take a few tries to quit your smoking habit for good. Not smoking when you have diabetes can help you reduce your risks of cardiovascular disease and other diabetes complications.
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How To Lower Triglycerides Naturally
1. Diet and Lifestyle Changes
Cut Back on Calories
Because of the relationship between increased weight circumference and high triglycerides, cutting back on calories and losing weight can have a big impact on triglyceride levels. Stick to cholesterol-lowering foods, such as vegetables, nuts, seeds, garlic and sweet potatoes.
In a study conducted at the School of Medicine and Pharmacology in Australia, compared with weight maintenance, weight loss significantly decreased body weight, plasma insulin, triglycerides, total cholesterol and LDL cholesterol levels. To lose weight fast, begin by avoiding the consumption of empty calories throughout the day. This means cutting back on sweetened beverages, refined carbohydrates and baked goods.
Avoid Sugary Foods
A study published in the American Journal of Physiology found that when fructose was given to rats, there was a 20 percent increase in triglyceride production. The results suggest that dietary fructose not only increases triglyceride production, but also impairs triglyceride removal. Fructose is a natural simple sugar found in fruits, vegetables and honey. Instead of consuming too many of these high-fructose foods, focus on bringing complex carbs and healthy fats into your diet. Also, always avoid high fructose corn syrup, one of the worst ingredients out there.
Stick to Complex Carbohydrates
Choose Healthy Fats
Reduce Alcohol
Exercise Regularly
2. Supplements
Fish Oil
Niacin
Lipoic Acid
Garlic
3. Essential Oils
Lavender
How Long Does It Take To Reduce Cholesterol
Cholesterol drops over time, not suddenly, after a few days of healthier living. There is no set period in which cholesterol is guaranteed to drop.
Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer,
- Total cholesterol: less than 200 milligrams per deciliter
- LDL bad cholesterol: less than 100 mg/dL
- HDL good cholesterol: higher than 60 mg/dL
- Triglycerides: less than 150 mg/dL
According to an article in the journal Circulation, the American College of Cardiology and the American Heart Association recommend using statins to lower cholesterol in people with cholesterol higher outside of these levels.
However, they also recommend doctors consider a persons cholesterol levels and overall risk of cardiovascular disease before prescribing a cholesterol-lowering medication.
The AHA recommends that people with atherosclerotic cardiovascular disease get high-intensity statin therapy maximally tolerated statin therapy to lower LDL by at least 50%.
The AHA also recommends high-intensity statin therapy for individuals with severe primary hypercholesterolemia .
There are a number of habit changes a person can incorporate into their daily routines in order to gradually and consistently lower their LDL levels over time. Including:
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Other Causes Of High Triglycerides
High triglyceride levels may have other causes besides diet. For some people, high triglycerides are genetic. While dietary changes may help lower them a bit, you may also want to speak with your doctor about whether you also need to take medication.
Pregnancy can also cause a temporary increase in triglycerides. In women who are genetically predisposed, the increase can sometimes be severe and life-threatening.
Some medications can also raise your triglyceride levels. These include:
- Birth control pills containing estrogen
- Hormone replacement therapy
Add More Fiber To Your Diet
Fiber is the part of your food that isnt digested, and its important because it helps you feel full. According to a study published in February 2019 in the journal Current Developments in Nutrition, dietary fiber can reduce the risk of high triglycerides in young to middle-aged adults who are overweight or obese. In general, fiber-rich foods also have carbohydrate content that is more complex and can lead to more gradual absorption by the body, which can also help temper the triglyceride increase that occurs after meals, says Michael Wesley Milks, MD, a cardiologist and assistant professor of clinical medicine at The Ohio State University Wexner Medical Center in Columbus. Fiber is found in whole grains and nutrient-rich foods such as fruits and vegetables.
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What High Triglycerides Mean For Your Heart & How To Lower Triglycerides Naturally
With the growing epidemic of childhood and adult obesity, insulin resistance, and type 2 diabetes, coronary heart disease remains the leading cause of death and disability in the United States, affecting more than 13 million Americans. Its estimated that 31 percent of the U.S population has high triglycerides, a major risk factor for cardiovascular disease.
A 2007 meta-analysis involving a total of 3,582 incident cases of fatal and nonfatal coronary heart disease indicates that there is a significant association between triglyceride values and coronary heart disease risk.
Thankfully, there are natural ways tolower cholesterol and triglyceride levels naturally with diet and lifestyle changes.
Eat A Mediterranean Diet
If youre looking for an overall diet plan that will lower triglycerides, the Mediterranean style may be the way to go it is, after all, one of the best diets for heart health. It encompasses all of the TG-lowering foods weve talked about. A diet that promotes eating more fatty fish, healthy plant-based oils, and nuts and seeds like the Mediterranean diet may be beneficial to reducing TG levels and improving heart health, Palinski-Wade says.
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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.
Consider Cutting Back On Carbs
You dont have to go full keto. But some research suggests that lower carb diets are tied to healthier triglyceride levels.
How low should you go? In a 2006 study, people who consumed about a quarter of their calories from carbs lowered their triglycerides more than those who got more than half their calories from carbs.
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How To Lower Cholesterol And Triglyceride
Modern peoples diets are often eaten outside, and the relative taste is heavy and greasy. In addition, most people often lack exercise and poor living habitsetc., which leads to a lack of good metabolic pathways for body lipids.
Do you know how to lower cholesterol and triglyceride?
Today, let me spend 5 minutes to share with you about the difference in hyperlipidemia, high cholesterol, abnormal triglyceride, symptoms, treatment, diet, health food/health food.
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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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Based On The Above Points A Good Fish Oil/algal Oil Should Meet The Following Conditions:
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Busy Lifestyles Are The Most Common Reasons For High Cholesterol And Triglyceride Levels
If you are like me and like to pack your day full of activities or if you are simply trying to balance a work and home life, watching your diet is often the last thing on your mind.
Therefore, making a healthy meal for yourself and even the family is often impossible. Processed and other fast foods are often high in the fats associated with increasing cholesterol and triglycerides.
To try and tackle this problem, I have started doing a simple menu plan. That is deciding for the week what foods will best suit my cholesterol and triglyceride lowering diet and ensuring I have the ingredients ready to go.
The idea of creating a menu plan is, the days you know you are going to be pressed for time you and organise a simple meal that is still healthy. The meals that require more preparation or cooking time, I save for the days I know I can commit the time.
- Day one Poached salmon, new potatoes and carrots
- Day two Pasta with tomato and basil sauce
- Day three Vegetable curry with rice
- Day four Chicken salad
- Day five Mackerel, rice and poached eggs
The weekend I would leave to chance, although I do treat myself to a small Chinese takeaway and a half-a-glass of red wine on a Saturday evening.
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What Causes High Triglycerides
Aside from consuming a high-fat and/or high-carb diet, other lifestyle factors can contribute to high triglycerides, specifically excess weight, lack of exercise, drinking too much alcohol and smoking. Dr. Malaney adds that it can also be a side effect of certain medications, such as some birth control pills, beta blockers, antipsychotics medications, and corticosteroids.
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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How Can Triglycerides Be Lowered
If you have high triglycerides, making changes to your diet and lifestyle can help to reduce these.
Diet and Lifestyle Recommendations:
People who have high triglycerides may also require medications as well as diet and lifestyle modifications. You can discuss this further with your medical team.
If you have severely high triglycerides then you will be advised to reduce all types of fat, aiming for less than 25g fat per day. Further information on this is at the end of this diet sheet .