Tuesday, November 29, 2022
HomeMust ReadHow To Lower Cholesterol And Triglycerides

How To Lower Cholesterol And Triglycerides

Some People May Respond Best To A Low

Nutrition : How to Lower LDL Cholesterol and Triglycerides

For those with severely elevated triglycerides , there is a case for low-fat diets being equally good if not better than low carb in some situations.

One study finds that those with triglycerides below 400 mg/dL respond best to low-carb diets, but those with triglycerides greater than 400 mg/dL respond best to low-fat diets.24

However, case reports document a decrease in severely elevated triglycerides with low-carb, high-fat diets.25

Its important to understand the cause of elevated triglycerides, as that may impact the proposed dietary treatment. If someone has a genetic cause, such as familial chylomicronemia or lipoprotein lipase deficiency, a low-fat diet may be more effective.26

Aside from these extreme examples, there is no evidence to support a low-fat diet as being better than a low-carb diet for reducing elevated triglycerides.

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.

Making Diet And Lifestyle Changes

  • 1Lose weight. If you’re overweight, talk with your doctor about safely losing weight.XExpert SourcePouya Shafipour, MD, MSWeight Loss SpecialistExpert Interview. 8 May 2020. Your doctor or nutritionist can work with you to create a personalized weight loss plan. Even a small amount of weight loss can help to raise your HDL levels.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • 2Pouya Shafipour, MD, MSWeight Loss SpecialistExpert Interview. 8 May 2020. Complex carbohydrates offer more fiber, which can increase your HDL while lowering LDL and triglycerides. Complex carbohydrates also take longer for your body to process, so you’ll feel fuller longer. This may help you lose weight as well. To include complex carbohydrates, choose:XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to sourceXTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to sourceXTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source
  • Beans
  • Fruit : plums, peaches, nectarines, apples
  • Vegetables: artichokes, broccoli, brussels sprouts
  • Oats
  • Whole wheat breads and pasta
  • Brown rice
  • Avoid red meat because it contains a high amount of cholesterol which can raise your LDL levels. When you do eat red meat, choose grass-fed red meat.
  • Leafy green vegetables
  • Okra
  • Oats
  • Carrots
  • Barley
  • Olive oil
  • Avocados
  • Read Also: Are Baked Potatoes High In Cholesterol

    Do High Triglyceride Levels Cause Atherosclerosis

    Whether elevated triglyceride levels in the blood lead to atherosclerosis and heart attacks is controversial. While abnormally high triglyceride levels may be a risk factor for atherosclerosis, it is difficult to conclusively prove that elevated triglyceride by itself can cause atherosclerosis. Elevated triglyceride levels are often associated with other conditions that increase the risk of atherosclerosis including obesity low levels of HDL cholesterol insulin resistance poorly-controlled diabetes and small, dense LDL cholesterol particles.

    Putting Together A Low Cholesterol Diet

    Simple Changes can Reduce your Triglycerides quickly to ...

    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.

    Recommended Reading: How Much Cholesterol In Mussels

    How Can I Lower Cholesterol With Diet

    Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

    Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

    Calories per Day
    69-97 grams 17 grams

    Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

    Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

    Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

    Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

    Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include

    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.

    Don’t Miss: Cholesterol Deficiency Symptoms

    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.

    One 2006 study looked at how various carb intakes affected triglycerides. Those who were given a low carb diet providing about 26% of calories from carbs had greater reductions in triglyceride levels than those given higher carb diets providing up to 54% of calories from carbs .

    Another review reported that low carb diets were more effective at decreasing triglyceride levels than low fat diets with the same amount of calories .

    Finally, a 2003 study compared low fat and low carb diets. After 6 months, researchers found that 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 short term, when compared to a low fat diet.

    Skip The Sweet Drinks

    Cholesterol- and Triglyceride-lowering Supplements

    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.

    You May Like: Is Shrimp Bad For Your Cholesterol

    Why Is It Important To Lower Cholesterol Levels

    As it was said, high bad cholesterol levels may lead to heart attacks and strokes. And thats the most important reason to lower cholesterol levels of all. When its level becomes too high, it starts to stock up in your body, forming lesions, particularly in blood vascular system, and it gets harder for the blood to get to your heart and back. Which mean, you become oxygen deficient and your tissues and organs dont get enough blood. And when these lesions split, they can form clots, which causes thromboembolic disease, heart attacks, and strokes and can lead to a fatal outcome.

    Healthy Fats Can Help Lower Cholesterol

    Replace unhealthy fats, such as saturated and trans fats, with monounsaturated fats and polyunsaturated fats rich in omega-3 and omega-6 fatty acids. To eat more omega-3 fats, include fatty fish, flaxseed or ground flax, and walnuts in your eating plan. The oils that contain omega-3 fats are olive and canola oils. The ADA recommends eating two servings of omega-3-rich fish per week as part of a heart-healthy diet. The oils high in omega-6 fats are corn, soybean, and sunflower oils.

    Eat less of these unhealthful fats:

    — Saturated fat: The biggest food contributor to elevated LDL cholesterol is saturated fat. To remedy the cause-and-effect relationship between saturated fat and LDL, the ADA recommends limiting saturated-fat intake to less than 7 percent of your daily calories. So if you’re trying to eat no more than 2,000 calories a day, that would mean eating no more than 140 calories from saturated fat daily, or 15 grams of saturated fat.

    — Trans fat: The ADA also recommends avoiding foods that contain trans fat. Although many restaurants and manufacturers advertise products as having zero trans fat, if the ingredients include shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil, the food likely contains trans fat. Labels are not required to list trans fat if the total is less than 0.5 grams per serving. Eating multiple servings of such foods means trans-fat intake can add up.

    Recommended Reading: Shrimp And Cholesterol

    How Does Eating Affect The Results Of A Cholesterol Test

    LDL levels can be affected by about 10 percent and triglyceride levels up to 20 percent. However, very fatty or sugary foods can have a greater impact. Keep in mind that certain medications, such as birth control pills, can also affect the results of your cholesterol tests.

    How to live a healthy lifestyle?Sometimes,it becomes necessary to reconsider our way of living.For living a healthy lifestyle,we need to make some changes in our daily routine.Your genetics,diet,exercise routine and other choices determine your quality of life.We cant control our genes but other factors like regular exercise and healthy diet can be managed that will make our lifestyle healthy.What is meant by a healthy lifestyle?A healthy lifestyl

    How Can Levels Of Hdl Cholesterol Be Increased

    Lower Cholesterol &  Triglycerides!
    • The first step in increasing HDL cholesterol levels is by implementing and maintaining therapeutic life style changes.
    • Regular aerobic exercise, loss of excess weight , and smoking cessation will increase HDL cholesterol levels.
    • Regular alcohol consumption in moderation will also raise HDL cholesterol. Because of other adverse health consequences of excessive alcohol consumption, alcohol is not recommended as a standard treatment for low HDL cholesterol.

    You May Like: How Much Cholesterol In Canned Tuna

    Eat A Variety Of Healthy Proteins

    The best choices of protein are fish and seafood, legumes , nuts and seeds. You can eat smaller amounts of eggs and lean poultry but limit red meat to 1-3 times a week.

    Flavour foods with herbs and spices rather than salt, and avoid processed foods as these contain a lot of salt too. Salt can lead to high blood pressure, which can increase your risk of heart disease.

    Hyperlipidemia High Cholesterol High Triglycerides What To Eat For Maintenance And Prevention

    The fundamental way to control Hyperlipidemia, high cholesterol, and high triglycerides is to adjust from daily life and dietary habits in order to achieve long-term effective control and maintenance and avoid exceeding standards.

    Here we help you organize the recommended intake and taboos of diet and health food/health food~

    Also Check: Does Canned Tuna Have Cholesterol

    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:

    • Limit takeaway foods to once a week .
    • Limit salty, fatty and sugary snack foods to once a week .
    • Eat plenty of vegetables aim for 5 serves of vegetables every day. .
    • Choose wholegrain breads, cereal, pasta, rice and noodles.
    • Snack on plain, unsalted nuts and fresh fruit .
    • Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
    • Use spreads and margarines 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.
    • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
    • Include 2 or 3 serves of plant-sterol-enriched foods every day .
    • Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
    • Include up to 7 eggs every week.
    • Select lean meat and limit unprocessed red meat to less than 350g per week.
    • Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
    • Limit or avoid processed meats including sausages and deli meats .

    If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.

    Establish A Regular Meal Pattern

    How To Lower Your Triglycerides With Diet – Triglycerides And Cholesterol

    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 insulin to be used 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, a growing body of 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 .

    On the other hand, another study showed that eating six meals per day led to a greater increase in insulin sensitivity than eating just three meals per day .

    Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.

    Also Check: Are Egg Beaters Low In Cholesterol

    Anything Greater Than 39 Mg/dl Is Considered Good

    Doctors believe the HDL proteins carry away the LDL proteins to the liver, where it is broken down and exits the body.

    Triglycerides are the most common type of fat in the body they store excess energy from your diet.

    A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is linked with fatty buildups in artery walls therefore, increasing the risk of heart attack and stroke.

    My husbands Triglyceride level was 282 mg/dL, whereas, 150 should be highest.

    HDL level 35 mg/dL, whereas 39 mg/dL should be the lowest

    LDL level 146 mg/dl, wheras 100 mg/dL is optimal

    Increased Risk Of Heart Disease

    Medical science consistently demonstrates that people with higher triglycerides have a higher risk of heart disease. That is not surprising since high triglycerides are also correlated with other cardiac risk factors such as insulin resistance, metabolic syndrome, and more atherogenic small LDL particles.49

    Observational studies demonstrate the risk of a heart attack triples for those with triglycerides above 265 mg/dL compared to those with lower levels.50

    Another study reports an increased risk for statin-treated patients when their triglycerides were above 175 mg/dL .51

    Studies comparing the impact of elevated triglycerides on cardiovascular risk suggest it may be equally or more important than high LDL cholesterol.

    One study shows genetic mutations that lower triglycerides have an equal benefit for reducing heart disease risk as those that lower LDL.52

    Other studies report elevated triglycerides and triglyceride-to-high-density lipoprotein cholesterol ratio are associated with smaller LDL particles and a more advanced coronary disease, whereas elevated LDL cholesterol show no significant correlation.53

    Most recently, an evaluation of the PREDIMED trial demonstrates that triglycerides above 150 mg/dL and remnant cholesterol ) have greater predictive power for heart disease risk than does LDL.54

    In fact, many trials show no improvement in the risk of heart disease or death.

    Could triglyceride-lowering lifestyles have a greater impact than medications?

    Don’t Miss: Is Shrimp Bad For Your Cholesterol

    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:

    RELATED ARTICLES

    Most Popular