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How To Increase Hdl Levels And Lower Triglycerides

Effects Of High Cholesterol Levels

How to Raise Your HDL & Lower Your Triglycerides (NOT what you Think)

The liver is the main processing centre for cholesterol and dietary fat. When we eat animal fats, the liver transports the fat, together with cholesterol in the form of lipoproteins, into our bloodstream.

Too much cholesterol circulating within LDL in our bloodstream leads to fatty deposits developing in the arteries. This causes the vessels to narrow and they can eventually become blocked. This can lead to heart disease and stroke.

Vitamin E The Lower Your Hdl Is To Begin With The Better It Works

Researchers in Wisconsin have made a very interesting discovery. Not only does vitamin E raise your HDL levels, the LOWER your HDL levels are to begin with, the BETTER it works.

Navigating the jungle of E vitamins can be a bit confusing but the best E vitamin when it come to lowering cholesterol is the E vitamin, tocotrienol. The antioxidant power of tocotrienol is up to 60 times greater than that of normal vitamin E.

Also not only does tocotrienol prevent the building up of plaque in your blood vessels it may even reduce it.

What To Do To Decrease You Triglycerides And Increase Your Hdl

What are Triglycerides and HDL?

  • Triglycerides are the most abundant fat in your blood that increases when you eat more calories than your body can use.
  • HDL cholesterol is what the experts refer to as the good cholesterol. It removes cholesterol from the blood & helps to clean arteries.

Triglycerides is what you need to worry most about. Just by decreasing it, you will increase your HDL. Lets delve a little more into triglycerides. To begin, triglycerides is not entirely bad. It is good for your body when you dont have more than what you need. They provide energy, they build cells as well as hormones. But like most things in life, the problem comes when we have extra. There are 3 ways you get triglycerides:

Understanding your results

Harmful effect of high Triglyceride:

  • Eating more will increase the fat in your body which means your triglycerides or fats will go up and so will your weight
  • More fat in your body also means that your arteries will become hard which puts strain in your heart and arteries, increasing your risk of a heart attack and stroke
  • And if it gets very high, your pancreas you will become inflamed and it wont be able to make insulin and you could end up with Diabetes.

What you can do to lower your Triglycerides and raise your HDL?

Benefits of decreasing Triglycerides and increasing your HDL

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How Cholesterol Moves Around The Body

Cholesterol is a waxy fat-like substance. It is carried around the body by 2 key transport systems in the blood, which include:

  • Low-density lipoprotein cholesterol carries most of the cholesterol that is delivered to cells. It is called the bad cholesterol because when its level in the bloodstream is high, it can lead to blockages that prevent blood flow to your heart.
  • High-density lipoprotein cholesterol is called the good cholesterol, because it helps remove excess cholesterol out of the cells, including cells in the arteries.

Triglycerides In Your Blood

How To Figure Out Hdl Ldl Ratio / Association of Triglyceride

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.

Read Also: Can Whey Protein Lower Cholesterol

Choose Healthy Fats Over Saturated Fats

Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.

Recommended Reading: Where Is Cholesterol Found In The Cell

Q10 Yet Another Powerful Antioxidant

Coenzyme Q10 is an antioxidant and like vitamin C it helps prevent the oxidization of LDL cholesterol and puts up a brave fight against the free radicals.

The verdict is still out whether Q10 actually and directly lowers your cholesterol levels, but it has been found to be a great help to those taking statins for their cholesterol as it reduces statins side effects .

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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 doesnt hit the target of 100 mg/dl or less with healthy lifestyle change.
  • cardiovascular disease and who dont 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

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What Is Considered High Cholesterol

How to Lower Triglycerides & Raise HDL

Lipid panel results that fall outside of the desired range place you at higher risk of heart disease and stroke:

Total Cholesterol

  • Borderline High 200 to 239 mg/dL

  • High at or above 240 mg/dL

  • Near-Optimal 100 to 129 mg/dL

  • Borderline High 130 to 159 mg/dL

  • High 160 to 189 mg/dL

  • Very High at or above 190 mg/dL

  • Triglycerides

  • Borderline High 150 to 199 mg/dL

  • High 200 to 499 mg/dL

  • Very High at or above 500 mg/dL

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    Why Is There Tg In The Blood

    The most common reason for elevated triglycerides is prediabetes. Chronically high insulin stimulates adipokines and hormone-sensitive lipase. This results in the release of too many fatty acids from fat cells. These excess fatty acids take up space in HDL and LDL particles.

    TG can also become elevated in several inherited diseases.

    What Are Hdl And Ldl

    HDL and LDL are two types of lipoproteins.They are a combination of fat and protein. The lipids need to be attached to the proteins so they can move through the blood. HDL and LDL have different purposes:

    • HDL stands for high-density lipoproteins. It is sometimes called the “good” cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
    • LDL stands for low-density lipoproteins. It is sometimes called the “bad” cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries.

    Read Also: Which Exercise Is Best For Reduce Cholesterol

    What Is A Good Cholesterol Level

    To understand cholesterol levels, it is first helpful to understand how cholesterol is measured. Cholesterol is not floating around in your bloodstream by itself. If it was, it would just be globs of fat that would not be able to use. For cholesterol to be useful, it attaches to proteins before it enters the blood. These combinations of cholesterol and proteins are called lipoproteins. There are several types of lipoproteins, but the two that receive the most attention are:

    Benefits Of Increasing Your Hdl Cholesterol

    Lower Cholesterol &  Triglycerides!

    As mentioned, increasing your HDL cholesterol is good for your heart health. But what exactly does that mean? And are there other benefits? Research is ongoing, but studies suggest that target levels of HDL could:

    • Lower your risk of heart attack: A fatty buildup in the arteries can lead to heart attacks. Experts believe HDL helps to clear cholesterol from the blood vessels, helping to prevent atherosclerosis. That said, theres probably more to the story, because improving HDL doesnt always reduce heart disease.

    • Lower your risk of stroke: There are a few different causes of strokes, but one of them is atherosclerosis in the arteries that supply the brain.

    • Improve your life expectancy: People who live longer have higher levels of HDL. Scientists believe the same genes that help you live longer are also responsible for higher levels of HDL. This may explain the genetic connection between a higher HDL and longer life expectancy.

    • Lower your risk of dementia:Studies have linked lower HDL levels to memory loss and dementia. But experts dont yet understand exactly how this relationship works.

    Its important to note that recent research suggests it may be possible for your HDL to be too high. Research is ongoing to figure out the optimal range for HDL levels.

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    Yogurt The Darling Of The Dairy Family

    Whereas fat dairy products are really bad for your cholesterol, yogurt is supposedly really good.

    Although researches agree that the effect of yogurt is positive, they dont quite agree on how.

    Some say that it lowers your total cholesterol by decreasing LDL production .

    Others say that yogurt only affects HDL cholesterol and does not affect LDL cholesterol.

    So researches might disagree on how yogurt affects cholesterol BUT whatever the truth is, the conclusion is positive.

    Safe Blood Cholesterol Levels

    Many factors influence your cholesterol levels.

    Total cholesterol levels should be lower than 5.5 mmol/L, if you have no other risk factors.

    If you have cardiovascular risk factors such as high blood pressure, pre-existing cardiovascular disease or diabetes, or you smoke, the aim for LDL cholesterol levels would be less than 2 mmol/L.

    Approximately half of all adult Australians have a blood cholesterol level above 5 mmol/L. This makes high blood cholesterol a major health concern in Australia.

    There are guidelines for target cholesterol levels in different people. Your doctor will talk to you about your cholesterol test results and how to lower cholesterol and reduce your risk of heart disease.

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    How Do I Know When I Need To Increase My Hdl Cholesterol

    There are no symptoms of low HDL until you develop heart disease or metabolic conditions like obesity. The only way to know you need to increase your HDL is to have a blood test that checks your cholesterol.

    Experts recommend that adults over age 20 get cholesterol screening every 5 years. People who are at higher risk of heart disease should check their cholesterol more frequently.

    Health Conditions Related To Triglycerides And Cholesterol

    High Triglycerides? How to Lower Triglycerides (NATURALLY!)

    High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .

    Other health conditions related to high triglycerides or cholesterol include:

    • High blood sugar levels or diabetes
    • Metabolic syndromea cluster of conditions that increase your risk for heart disease

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    Does Ethnicity Matter In Terms Of Tg/hdl

    TG/HDL appears to vary by ethnicity. Ratios are higher in Hispanic Americans than non-Hispanic whites and non-Hispanic Blacks .

    Thus, many say that we should go target different levels based upon ethnicity. Those same scientists have said that a TG/HDL of 2.0 is diagnostic of prediabetes for African-Americans.

    Although the patterns of TG/HDL vary by ethnicity, I do not recommend focusing on this. There are several reasons, such as the fact that ethnicities are often mixed and unknown.

    But the biggest reason is that TG/HDL is an indicator of the health of insulin and glucose metabolismthe lower the ratio, the better the patients health. Not to mention that most of the cut points used in research as markers for prediabetes are too high. For example, ratios of 2 and 3 confer risk, no matter what your ethnicity is.

    A TG/HDL of 3 confers a higher risk for heart disease, so all of us should focus on this important number. No matter which ethnicity, the goal should be as low as possible. Like I mentioned in the previous section, I do recommend that my patients target 1.5 or less.

    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.


    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.

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    Raising Your Level Of Hdl

    HDL cholesterol is made by our body and is in a large part determined by our genes. By making changes on how active we are and what we eat can help increase HDL cholesterol.

    What should we aim for?HDL of 60mg/dL and above is considered protective against heart disease.

    Physical Activity: Every bit counts: taking the stairs, walking, biking, and weight training. You do not have to be an Olympic athlete, but you need to be active most days of the week.Quit Smoking: Will increase HDL, decrease heart disease risk and some cancers.Weight Loss: If overweight, weight loss of 5% -10% helps increase HDL cholesterol

    Omega 3 fats:

    Fish: Eating 2-3 fish meals per week has shown to increase HDL cholesterol. This is linked to the Omega 3 Fatty Acids. Fatty fish are best

    • added with omega 3 fats

    Fish Oil supplements: look at the label and add up the EPA and DHA. Take enough capsules to equal 1,000mg daily. Check with your cardiologist or PCP before starting this supplement.

    Eat Less Sugar and Refined Carbohydrates

    • Sugar in any from
    • Foods made with white flour: saltines, crackers,

    Eat Fiber rich Foods instead: Whole or cut fruit, vegetables, salads, legumes, whole grains

    Avoid Trans-fatty Acids: Avoid foods that have partially hydrogenated oils. Read the ingredients list to find them. These oils raise LDL cholesterol and lower HDL cholesterol.

    The information listed on the website is only for informational purposes.

    This is an official Page of the UMass Chan Medical School

    Add Coconut Oil To The Diet

    Cholesterol Wellness Complex. Effective and Potent Natural Ingredients ...

    Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.

    Some people may be concerned about coconut oils effects on heart health due to its high saturated fat content. However, it appears that coconut oil is actually quite heart-healthy.

    Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat.

    In addition, some studies have shown that coconut oil may improve the ratio of low-density lipoprotein , or bad, cholesterol to HDL cholesterol. Improving this ratio reduces heart disease risk .

    One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. The researchers found that those who took coconut oil daily had increased HDL cholesterol and a lower LDL-to-HDL ratio.

    In contrast, the group who took soybean oil daily had a decrease in HDL cholesterol and an increase in the LDL-to-HDL ratio .

    However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol. Therefore, more research is needed .

    Most studies have found that these health benefits occur at a dosage of about 2 tbsp of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.

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    Low Hdl And Low Triglycerides

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