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How To Reduce High Cholesterol And Triglyceride Levels

How Can Triglyceride Levels Be Lowered

Lowering Triglycerides – Mayo Clinic

If your triglyceride levels are high, the next step is for your doctor to check for potential causes. Certain medications, thyroid function issues, poorly controlled diabetes, liver or kidney disease can all cause triglyceride levels to be higher than normal.

The first steps in treatment to lower triglyceride levels include eating a healthy diet, achieving and maintaining a healthy weight, and aerobic exercise on a regular basis.

To lower your triglyceride levels, your diet should be:

  • low in fats
  • low in simple carbohydrates
  • low in alcohol

If you have high triglycerides and low HDL or high LDL levels, you may need to take medication along with making lifestyle changes. If your triglyceride levels are in the very high range you are at risk to develop other medical problems, so you will most likely need to take medication.

What Are The Risks Linked To High Cholesterol

Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .

The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .

This can lead to:

  • Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breath and chest pain.
  • Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
  • Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
  • Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected

A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where they’re removed from the blood and passed out of the body.

Triglycerides In Your Blood

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.

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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 .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, 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 in the short term, when compared with a low fat diet.

Diet To Lower High Triglycerides Useful Tips

Simple Changes can Reduce your Triglycerides quickly to normal

Follow the diet to lower high triglycerides can be particularly challenging, especially for those used to eating in an unregulated or excessive way. Help can come from the couple, sharing the challenge with the partner.

Finally, it is good not to forget the ability ofphysical exercise to consume the triglycerides present in the body, so as to be a possible cause of hypotrigsiceridemia. On the other hand, it can be an excellent ally for lowering high triglycerides. However, it must be considered that this is not a way to escape a healthy diet, a supportive therapy that can make the recovery process faster.

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Possible New Treatment For High Triglycerides

In the report in The New England Journal of Medicine, an international team of researchers describe a new therapy for high triglycerides. It involves a weekly injection of “antisense oligonucleotides” , pieces of DNA that short-circuit the livers production of triglycerides. The new report shows that ASOs can reduce triglyceride levels by as much as 70%.

Keep in mind that this was a phase 2 trial, which is designed to test whether a drug does what it is supposed to do . Larger, longer-term studies will be needed to see whether ASOs actually reduce the risk of heart disease, and what sorts of side effects they cause.

Many experimental medications that sparkle in early testing never become FDA-approved drugs. We wont know for several years whether ASOs will become available for individuals with high triglycerides.

How Do Foods Affect Triglyceride Levels

Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:

  • Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
  • Limit hard candies, chocolates, candy bars, and gummy bears.
  • Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
  • Choose sugar-free gum or mints instead of the regular versions.
  • Try light or low-sugar syrups on pancakes and waffles.
  • Spread breads and crackers with no-sugar-added jelly or preserves.
  • Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
  • When selecting cereals, choose those with no more than 8 grams of sugar per serving.
  • Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
  • Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
  • Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
  • Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:
  • Sucrose

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The Role Of Diet In Managing Your Cholesterol

The doctors on the panel agree that a healthy eating plan, rather than a particular fad diet, can help reduce cardiovascular disease risk. Whether its the Mediterranean diet a whole-food, plant-based diet or the DASH diet we know that diet makes an enormous difference, says Collings. And, she notes, decreasing processed food is also key. She points to a study published in March 2021 in the Journal of the American College of Cardiology, which found that study participants the offspring of the people in the Framingham Heart Study who consumed as many as 7.5 servings a day of ultra-processed foods had an increased risk of cardiovascular disease.

Many people seem to be getting the message about heart-healthy eating. A recent Everyday Health Twitter quick poll asked people what they do to keep their heart healthy and lower their cholesterol. They found that:

  • 35.5 percent said that their top tactic was to decrease processed foods
  • 29 percent said their number-one move was to increase their intake of whole, plant-based food

How powerful are dietary changes? At Silicon Valley Medical Development, Collings found that diet changes alone can reduce total cholesterol by as much as 20 percent and LDL cholesterol and harmful triglycerides by nearly 35 to 40 percent in as little as 30 days in the highest risk group .

How To Lower Cholesterol Naturally In 28 Simple Steps

What natural ways to lower high cholesterol & triglycerides levels? – Ms. Ranjani Raman

By Rachael Link, MS, RD

There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.

Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.

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Pathologies Linked To High Triglycerides

When it comes to the consequences of high triglycerides, special attention should be paid. This condition can be followed by various cardiovascular diseases, even potentially fatal: the reference is in particular toheart attack and tostroke, which can be favored by the deterioration of the health of the arteries and other blood vessels.

The effects on blood pressure should also not be underestimated , to the development of the condition known as fat liver, to the manifestation of high levels of glycemia even on an empty stomach and also with the increase in the values of bad LDL cholesterol.

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Add These Foods To Lower Ldl Cholesterol

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

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Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

Health Conditions Related To Triglycerides And Cholesterol

#HealthTipsSites in 2020

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
  • Hypothyroidism
  • Genetic conditions

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My Cholesterol Is Normal But My Triglycerides Are High: Why Is That

So both your HDL and LDL levels are where they should be, but your triglycerides are still high why is that?

Triglycerides become elevated due to excess calories that do not get burned off, and in turned get stored in fat cells. Statins are medications that primarily lower LDL cholesterol, but depending on the medication dose, can lower Triglycerides from 20 to 40 percent, Sai Hanumanthu MD, with the TriHealth Heart Institute explains.

There are steps you can take to lower your triglyceride levels while promoting good cardiovascular health, including:

  • Losing 5 to 10 pounds if overweight
  • Avoiding alcohol
  • Avoiding foods high in saturated fats
  • Limiting simple carbs that have high processed sugars .
  • Participating in 30 minutes of exercise per day

All these suggestions and routine follow up with a medical professional will lower you triglyceride level, even despite a low total cholesterol, Dr. Hanumanthu says.

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~

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What Are Ldl/hdl And Total/hdl Ranges And Ratios

The total cholesterol to HDL cholesterol ratio is a number helpful in estimating the risk of developing atherosclerosis. The number is obtained by dividing total cholesterol by HDL cholesterol. .

High total cholesterol and low HDL cholesterol increases the ratio and is undesirable. Conversely, high HDL cholesterol and low total cholesterol lowers the ratio and is desirable. Ideally, one should strive for ratios of 2 or 3 .

How Long Does It Take To Reduce Cholesterol

Triglycerides and HDL

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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Let The Healthy Eating Begin

So now I am more confident when it comes to following a cholesterol and triglyceride lowering diet, I can concentrate on introducing other positive changes into my life such as exercise. I will always have to watch what I eat, reducing cholesterol and then maintaining it is not something you do once and that is it.

But, so far I am enjoying learning how to eat healthier and, hopefully, prolong my good health too.

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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Understanding The Test Results

A full lipid profile can be an important part of your childs health information. It shows the levels of each type of fat in the blood. These include LDL, HDL, triglycerides, and total cholesterol. Your child’s doctor can tell you what the results should be for your child. In general, healthy levels are:

  • LDL of less than 130 mg/dL

  • HDL of greater than 35 mg/dL

Some children and teens have families with high cholesterol or early heart disease. In these cases, the National Heart Lung and Blood Institute advises these levels for cholesterol:

Total cholesterol

Cut Back On Sugar And Refined Carbs

how to reduce high triglycerides naturally

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

  • Whole grains.
  • Brown rice.

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.

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