Skip The Sweet Drinks
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.
How Are Triglycerides Measured
Your doctor may give you a common test called a lipid panel. It checks for different types of cholesterol, including the levels of the “good” kind and the “bad” kind. The American Heart Association recommends that everyone 21 and older get a lipid panel at least every 5 years.
The levels are checked after an overnight fast. Fat from a recent meal can muddy the picture.
These tests are important because you rarely have any symptoms when your triglycerides are high, unlike with many other conditions.
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.
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Why Do Triglycerides Matter
Knowing your triglyceride numbers and lowering triglycerides matter to prevent or control the following conditions:
- Hardening of the arteries and thickening of the artery walls: The higher your triglyceride levels, the more susceptible you are to heart disease. Clogged arteries can lead to a heart attack and stroke.
- Prediabetes and diabetes: These are strongly associated with poor blood glucose control. Additionally, high triglycerides may be a sign of metabolic syndrome a cluster of factors including high blood sugar, high blood pressure, high cholesterol levels, and excess body weight.
- Acute pancreatitis: Although rare, hypertriglyceridemia triglyceride levels of over 1,000 mg/dL increase a persons risk and severity of pancreatitis.
- Non-alcoholic fatty liver disease : High triglycerides indicate the possibility of NAFLD, a condition in which triglycerides accumulate in liver cells. A diet high in carbs and fructose and a lack of physical activity contribute to this disease. NAFLD is also associated with other health problems, such as diabetes and kidney disease.
Normal Cholesterol With High Triglycerides What Is That
When measuring total cholesterol levels, low-density lipoprotein , high-density lipoprotein , and triglycerides are used in the measurement.
For adults, standard cholesterol levels are:
- Less than 200 mg/dL is desirable
- Between 200 â 239 mg/dL is considered borderline
- Over 240 mg/dL is considered high
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Eat Less To Lose Weight
High triglycerides come from regularly eating more calories than your body burns, so eating less overall is one of the best ways to start reining them in.
How much less, exactly? You may want to cut back by 500 to 1,000 calories a day, depending on how many calories youre consuming. Thats enough to help you lose weight, which is key.
Dropping 5 to 10 percent of your body weight is enough to reduce your triglycerides significantly. But definitely get the OK from your doctor before making any major changes to your diet.
What Are The Risks Of Having High Triglycerides
High triglyceride levels often go along with high cholesterol and come with the same elevated risk of chronic health problems. In fact, a high triglyceride level is one of the criteria for metabolic syndrome, a combination of health issues that leads to an increased risk of diabetes, heart disease, and stroke.
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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 .
What Are Triglycerides And Why Do They Matter
Triglycerides are a type of lipid, or fat, in the your blood. Any calories that arent needed when you eat are converted into triglycerides and stored in your fat cells. Then your hormones release triglycerides for energy in between meals. This cycle only becomes problematic when you eat more calories than you burn, which leads to high triglycerides, also called hypertriglyceridemia.
The National Cholesterol Education Program labels triglyceride levels in the following way:
- Normal less than 150 milligrams per deciliter
- Borderline high 150199 milligrams per deciliter
- High 200499 milligrams per deciliter
- Very high 500 milligrams per deciliter or higher
Triglycerides and cholesterol are different types of lipids that circulate in the blood. While triglycerides store calories that arent used and provide the body with energy, cholesterol is used to build cells and produce certain hormones. High-density lipoprotein helps remove fat from the body by binding with it in the bloodstream and carrying it back to the liver for disposal. Low-density lipoprotein carries mostly fats and only a small amount of protein from the liver to other parts of the body.
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/11eat More Tree Nuts And Soy Protein
Tree nuts have concentrated fibre, omega 3 fatty acid and unsaturated fats, all of which are good for lowering the blood triglyceride levels.
Tree nuts include almonds, walnuts, pecans, cashews, pistachios, brazil nuts, pecans and macadamia.
Do not forget that nuts are high in calories and thus must be consumed in moderation.
Soy protein consumption has also been linked with lower triglyceride levels. It can lower the triglyceride levels 12.4 per cent more than the animal protein in six weeks duration.
Soy protein is found in foods like soy milk, soybeans, edamame and soy milk.
How To Lower Triglycerides
What does it mean when you have high triglycerides? How do you lower your triglycerides?
If youve been told that you have high triglycerides a type of fat found in the bloodstream youre not alone. One report suggests that nearly one-third of Americans have elevated triglycerides.1
Higher than normal triglyceride levels are a problem because theyre associated with increased risk of metabolic dysfunction, heart attacks, and strokes.2
Although many people focus on the risks associated with high low-density lipoprotein cholesterol, high triglycerides may be even more predictive of future heart events.3
The good news is, you can use the advice in this guide to work with your healthcare provider to reduce your triglycerides naturally. You can also consider discussing medications or supplements to lower your triglycerides if needed.
Heres what you need to know about reducing your triglycerides.
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Address Underlying Health Issues
Remember, although triglycerides can be high due to bad lifestyle and dietary choices, they can also be high due to an underlying health condition. The most important thing is to work with your doctor to find out whats causing your high triglyceride levels and to treat any underlying conditions!
For example, triglycerides can be high due to liver disease, infections, underactive thyroid , autoimmune disease, or some genetic disorders just to name a few .
In these cases, simply changing your diet or lifestyle wont help address the underlying issue and may actually be harmful!
In addition, high triglyceride levels can be dangerous for your body. If necessary, your doctor will prescribe triglyceride-lowering medication.
Thats why, if your triglycerides are elevated, you should discuss the lifestyle and dietary changes listed below with your doctor. None of these strategies should ever be done in place of what your doctor recommends or prescribes!
Finding Out Your Triglycerides Levels
Triglycerides are measured with a simple blood test. Triglyceride levels should be measured when you have a cholesterol test as they can also contribute to your risk of developing heart disease, and other disease of the heart and blood vessels. The triglyceride test measures the triglycerides carried in chylomicrons and VLDL cholesterol. National guidelines in the UK no longer recommend a fasting blood test .
What should your triglyceride levels be?
HEART UK experts state that we should aim for a non-fasting triglyceride level below 2.3mmol/L.
If your doctor has asked you to fast for a test then your triglyceride level should be below 1.7mmol/L. This “fasting test” number is lower because only the triglycerides made by the liver and carried in the VLDL cholesterol will be measured not the triglycerides you get from food. As you have not eaten, there will be no chylomicrons present in your blood.
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Limit Your Alcohol Intake
Heavy drinking is associated with many health issues, including high triglyceride levels. Too much alcohol leads to cholesterol problems by adding extra calories, carbs, and sugar to your diet.
When youre trying to curb your drinking, it helps to avoid triggers that cause alcohol relapses. This includes people, situations, certain foods, and places that increase the urge to drink.
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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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.
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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Limit Your Sugar Intake
Added sugar is a big part of many peoples diets.
While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .
Added sugar is commonly found in sweets, soft drinks, and fruit juice.
Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.
A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .
Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .
Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .
Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .
Summary
Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.
Eat Your Biggest Meals Earlier In The Day
To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.
A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.
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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.
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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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Look At Your Prescription Meds
A bunch of different drugs can potentially raise triglyceride levels, including oral estrogen, corticosteroids, and antipsychotic drugs.
If your numbers recently measured high, be sure to review any prescription drugs you might be taking with your doctor. If one of your meds is the culprit, you can talk figure out a plan for protecting your heart health.
A Promising New Treatment For High Triglycerides
- By Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing
When you think about fat circulating in the bloodstream, you might immediately think of cholesterol. But theres another type of fat you shouldnt ignore: triglycerides. As with cholesterol, high triglycerides can also increase the risk of having a heart attack. Existing drugs for lowering triglycerides arent that good at reducing heart attack risk. Thats why a report on a new way to lower triglycerides, New England Journal of Medicine, is generating some excitement among cardiologists.
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What Causes High Triglycerides
Aside from consuming a high-fat and/or high-carb diet, other lifestyle factors can contribute to high triglycerides, specifically excess weight, lack of exercise, drinking too much alcohol and smoking. Dr. Malaney adds that it can also be a side effect of certain medications, such as some birth control pills, beta blockers, antipsychotics medications, and corticosteroids.
/11make A Workout Routine
Good cholesterol, HDL has an inverse relationship with triglyceride levels, which means adequate levels of HDL can lower the triglyceride levels.
Regular aerobic activity has been linked with lower triglyceride levels. Some common aerobic activities include jogging, walking, bicycling and swimming.
Studies have also found that exercising at a higher intensity for less time is more effective than exercising at a lower intensity for a longer time.
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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:
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Some medications