Conditions That Raise Triglycerides
Certain health conditions can cause high triglycerides, so let your doctor know your medical history or any unusual symptoms you may have. This could shed some light on your levels, says Joel Kahn, MD, clinical professor of medicine at Wayne State University School of Medicine in Detroit and associate professor of medicine at Oakland University Beaumont School of Medicine in Rochester, Michigan. For example, he says conditions such as prediabetes, diabetes, liver disease, and thyroid disease could be responsible for high triglycerides. But lifestyle factors have a huge impact on your triglycerides as well, so before your doctor prescribes medication, you may want to try to lower them naturally. Heres how to do it.
/11include More Fibre In Your Diet
We all know fibre helps us in losing weight by keeping us fuller for longer and stopping us from binge eating.
Some common sources of fibre include nuts, cereals and legumes. Having more fibre decreases the absorption of fat and sugar in the small intestine, which helps lower the triglycerides levels in the blood.
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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What Causes High Cholesterol
Some causes of high cholesterol include:
- High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
- Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
- Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
- Low levels of physical activity and exercise.
- Being overweight or obese and having too much body fat around your middle.
- Smoking can lead to high cholesterol levels.
- Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.
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.
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What Vitamins And Supplements Help Lower Triglyceride Levels
Fish oil lowers triglycerides. The dose needed to reduce triglycerides is 1 to 4 grams of EPA/DHA per day. Four grams per day has been shown to reduce triglycerides by 25% to 30%. People with the highest triglycerides benefit most. It is worth noting that non-marine omega 3 fatty acids do not appear to lower triglycerides in the same way. The prescription form of synthetic omega-3 fatty acids, Lovasa, Vascepa, or Epanova is approved by the US Food and Drug Administration for people with triglycerides over 500 mg/dL.
Niacin is another supplement for lowering triglycerides. Both regular and extended-release nicotinic acid has been shown to reduce triglycerides by up to 40% . Niacin has the added benefit of increasing HDL and lowering LDL. The high doses of niacin needed to lower triglycerides can cause uncomfortable flushing in some people. To avoid this, niacin can be taken with baby aspirin, with food, or with an extended-release form of niacin/nicotinic acid . Inositol-hexanicotinate, marketed as no-flush niacin, is NOT the same thing and contains very little nicotinic acid.
Fibers, such as chia, flax, psyllium, or bran, help lower triglycerides. Fibrates, a class of cholesterol-lowering drugs that have been used for decades, also have a triglyceride-lowering effect through the same general mechanisms.
There are other supplements with limited research supporting their benefit in hypertriglyceridemia.
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.
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Eat More Polyunsaturated Fats
Polyunsaturated fats include omega-3 and omega-6 fatty acids. Both omega-3 and omega-6 are known as essential fatty acids. Essential refers to the fact that the body cannot produce these oils, and a person can only get them directly from food sources.
Evidence notes that consuming these fats instead of saturated fat can have a beneficial effect on blood cholesterol levels by reducing LDL cholesterol without affecting HDL cholesterol.
Dietary sources of polyunsaturated fats
According to the United States Food and Drug Administration , most Americans do not consume the recommended amount of dietary fiber. The recommended amount is around 28 grams a day based on a 2,000-calorie daily diet.
Regular exercise benefits a persons health in many ways. This includes helping to lower bad cholesterol levels and raising good cholesterol levels.
People new to exercise may want to start with lower-intensity activities and gradually build the intensity of their workouts. Additionally, individuals with chronic conditions or disabilities
- bile acids, which help the body digest fats
Diets Proven To Help Lower Cholesterol
The following diets are not diets in the sense of restricting your food intake or being hungry all the time, but eating plans that emphasize certain healthy food groups over less-healthy options. Scientific research has also proven that theyre helpful when it comes to lowering cholesterol.
If youre looking to manage high cholesterol, consider following one of these eating plans.
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If Lifestyle Changes Arent Enough
Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.
With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.
Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.
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The Link Between Dietary And Blood Cholesterol
The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in whats called very low-density lipoproteins .
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which carries cholesterol wherever it is needed.
The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it protects against clogged arteries and other types of heart disease.
Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .
Although food companies often advertise products as being low in cholesterol, recent research has shown that dietary cholesterol actually has only a small influence on the amount of cholesterol in the body .
This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.
Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:
- American Heart Association (
The 2020 DGA recommends, for people 2 years old and over, to limit intake of saturated fat to less than 10% of calories per day. They also recommend replacing saturated fats with unsaturated fats, particularly polyunsaturated fats .
What Other Lifestyle Changes Help Lower Triglycerides
Lifestyle strategies are a way to lower triglycerides naturally.
Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.
Increasing physical activity lowers triglycerides.
- Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps with abdominal obesity.
- Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.
All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .
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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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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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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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.
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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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.
What Are Triglycerides And What Is Considered A Healthy Level
Triglycerides are sort of like cholesterol: Both are types of fat found in your blood. But while cholesterol is used to make cells and certain hormones, the job of triglycerides is to store unused calories to give your body energy between meals.
Triglycerides get stored after you eat. If you take in any calories that arent needed for energy right away, theyre converted into triglycerides and transferred to your fat cells for later use.
Eating more calories than you need on the reg can lead to high triglycerides over time, which can up your risk for heart disease. Triglycerides are usually measured along with cholesterol, and numbers over 150 mg/dL are usually considered high.
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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
Eat More Protein & Unsaturated Fats
Compared to a diet high in carbs, diets rich in protein and unsaturated fat reduced triglycerides by about 10 mg/dL in a study of 164 people with high blood pressure .
Diets high in monounsaturated fats, found in olive oil and avocados, decreased triglyceride levels better than a high-carb diet over 7-weeks in 85 people with an increased risk of heart disease. An olive-oil-rich diet also decreased the buildup of triglycerides in the liver .
A diet high in monounsaturated fats and omega-3s decreased triglyceride levels in 17 men with moderately increased triglycerides .
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Are You Serious About Reducing Cholesterol
If making healthy changes on your own has been a challenge, it may be time to bring in the professionals! Our team of physicians, nutritionists, exercise experts, psychologists, and chefs – specialize in helping people just like you reduce medication and take contol of their health. A vacation at Pritikin will change your life!