How Do Triglycerides Circulate In The Blood
Pure cholesterol cannot mix with or dissolve in the blood. Instead, the liver packages cholesterol with triglycerides and proteins called lipoproteins. The lipoproteins move this fatty mixture to areas throughout the body.
Types of these lipoproteins include very low-density lipoproteins , high-density lipoproteins and low-density lipoproteins .
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Establish A Sleep Schedule
Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.
One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .
If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.
What Are Normal And High Triglyceride Levels
The National Cholesterol Education Program sets guidelines for triglyceride levels:
- Normal levels: Less than 150 milligrams per deciliter
- Borderline high:150 to 199
- High: 200 to 499
- Very high: 500 or more
Elevated levels may lead to heart disease, especially in people with low levels of “good” cholesterol and high levels of “bad” cholesterol. The same is true if you have type 2 diabetes.
Experts once debated how important triglycerides are, but it now seems clear that higher levels are linked to problems such as heart disease.
One thing is clear, though: A good diet and exercise plan can lower triglyceride levels, improve cholesterol, and decrease the chance of heart disease.
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How Can I Lower My Triglycerides Quickly
Dietary and lifestyle changes may help you lower your triglycerides within a few months. The first step, though, involves finding out why your triglycerides are high. Hypertriglyceridemia has many causes. These include:
- Dietary factors.
- Medical conditions.
- Some medications.
If you just learned your triglycerides are high, the first thing you should do is talk with your healthcare provider. Your provider will ask you some questions and review your medical history to see what might be causing the spike in your triglyceride level.
Your provider will then help you come up with a plan for getting your triglycerides back to a healthy level. This plan may involve medication to lower your triglycerides, especially if your numbers are very high. Or, you may need treatment for an underlying condition.
Your provider will also help you with dietary and lifestyle changes. Its always best to follow the individual plan your provider gives you. But here are some general guidelines that research shows can help you lower your triglycerides.
Dietary changes to help lower your triglycerides
There are four main dietary culprits that raise your triglycerides:
Product labels or packaging will also tell you if an item is fat-free. Its important to reduce your fat intake. But be aware that desserts labeled fat-free usually contain more sugar than full-fat versions and just as many calories. Limit these desserts or find healthier options like fresh fruit or sugar-free popsicles.
How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.
Luis Alvarez / Getty Images
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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
Diet For High Triglycerides
To quickly lower your high triglyceride levels with diet you should implement the following dietary changes:
Studies have shown that consumption of monounsaturated and polyunsaturated fats can reduce the blood triglyceride levels.
Monounsaturated fats are found in nuts, olive oil and avocado.
Polyunsaturated fats are found in vegetable oils and fatty fish.
Studies have found that intake of saturated fats is associated with increased blood triglyceride levels while consumption of polyunsaturated fat is linked with lower blood triglyceride levels.
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Which Is Better The Low
In another randomized controlled trial, the effects of a Mediterranean-style weight-loss diet were compared with low-carbohydrate and low-fat energy-restricted diets.After six months, triglyceride levels were reduced the most in the low-carb diet group. However, after 12 months, the Mediterranean-style diet showed similar reductions in triglycerides as the low carbohydrate diet.
After six months, triglyceride levels were reduced the most in the low-carb diet group. However, after 12 months, the Mediterranean-style diet showed similar reductions in triglycerides as the low carbohydrate diet.
How could this happen? How could two completely different diets provide us with similar triglyceride lowering effects? Lets dig through the biochemistry to see how this could be the case.
Which Medicines Can Lower Triglycerides
For some people, good habits may not be enough. Medication might be needed. The decision for you and your doctor can be complicated because other health conditions are usually involved. Several types of medicine can improve levels. They include:
- High doses of omega-3s are needed to lower triglycerides and should be taken only under a doctors care. Epanova, Lovaza, and Vascepa are prescription forms of omega-3s.
Your doctor may also prescribe a class of drugs called âstatinsâ that lower cholesterol. Examples include: atorvastatin , rosuvastatin , and simvastatin .
You may feel side effects from these drugs. Be sure to talk it over with your doctor or pharmacist.
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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.
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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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.
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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Medications May Be Needed For High Triglyceride Levels
Sometimes, healthy eating and regular exercise cant lower high triglyceride levels. This may be the case, for example, if you have familial hypertriglyceridemia or if you already have heart disease. Your doctor may prescribe medication such as fibrates or nicotinic acids. Drugs to help lower high blood cholesterol may also be prescribed, if necessary.Suggestions for managing high triglyceride levels with medication include:
- Always take prescription medications exactly as instructed.
- See your doctor if you are having side effects from the medication. Known medication side effects may include indigestion, diarrhoea, fever or muscle problems.
- Dont assume that medications will somehow overcome the hazards of an unhealthy lifestyle. A healthy diet, regular exercise and maintaining an appropriate weight for your height are the most important management strategies for high triglycerides.
Sugar Can Become Your New Fat
It would only make sense for fats to increase triglycerides more than carbs, but the science shows us that just the opposite occurs.
In one study, people with high triglycerides and normal triglycerides were put on a 15% fat, whole-food diet after eating a high-fat diet . After only one meal of the low-fat diet, their triglyceride levels were elevated for higher and longer than during the high-fat diet.
Fasting triglyceride concentrations also increased by 60% and the production of atherogenic LDL cholesterol increased as well. This occurred in people with normal and high triglycerides in response to a whole-food based low-fat diet.
Do these findings mean that we should avoid carbs if we want to reduce our triglycerides?
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Pancreatitis Is A Unique Risk Of High Triglyceride Levels
You may not have heard of it before, but pancreatitis is the name for extreme inflammation of the pancreas, which is one of your vital organs. Pancreatitis is a serious disease with a high rate of hospitalization and sometimes even life-threatening complications.
When the pancreas becomes inflamed, the symptoms typically include nausea, vomiting, and severe upper abdominal pain. The two main causes are gallstones and heavy alcohol use though, many times, the exact cause cannot be identified. High triglyceride levels can be a trigger in up to 7% of acute episodes of pancreatitis. Other causes include:
-
Some medications
The Difference Between Cholesterol And Triglycerides
Triglycerides and cholesterol are different types of lipids found in the bloodstream:
-Triglycerides are fat molecules that store excess calories and supply energy to your body.
-Cholesterol is required for the formation of cells and the production of some hormones.
In the United States, approximately 25.9% of individuals have increased blood triglycerides, which are defined as triglyceride levels greater than 150 mg/dL. Obesity or uncontrolled diabetes, regular alcohol consumption, and a high-calorie diet can all lead to elevated blood triglyceride levels.
High triglyceride levels may contribute to artery hardening or thickening , which increases the risk of stroke, heart attack, and heart disease. Extremely high triglycerides can potentially induce severe pancreatic inflammation .
Obesity and metabolic syndrome a cluster of problems that include too much fat around the waist, high blood pressure, high triglycerides, high blood sugar, and abnormal cholesterol levels are common signs of excessive triglycerides, which raise the risk of heart disease and stroke.
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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.
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What Are High Triglycerides
Triglycerides are a type of fat-like substance in the blood that the body uses for energy. Some triglycerides are needed but too much of them can put people at higher risk for heart attack, stroke, inflammation of the pancreas, and other health problems.
What Are Symptoms of High Triglycerides?
High triglycerides also can run in families.
Stay Wary Of Trans Fats
Another category of unhealthy fats include trans fats which increase the levels of LDL in your body. A variety of food products that you pick from the shelf are rich in trans fat and is labelled hydrogenated oil. This type of oil is made by adding hydrogen to vegetable oils in an effort to increase the shelf life of the product.
It is thus important that you read the labels of the products you buy and avoid the ones that contain trans fat.
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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
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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