How To Reduce Triglycerides In Diet

What High Triglycerides Mean For Your Heart & How To Lower Triglycerides Naturally

Lowering Triglycerides – Mayo Clinic

How to Lower Triglycerides Naturally

With the growing epidemic of childhood and adult obesity, insulin resistance, and type 2 diabetes, coronary heart disease remains the leading cause of death and disability in the United States, affecting more than 13 million Americans. Its estimated that 31 percent of the U.S population has high triglycerides, a major risk factor for cardiovascular disease.

A 2007 meta-analysis involving a total of 3,582 incident cases of fatal and nonfatal coronary heart disease indicates that there is a significant association between triglyceride values and coronary heart disease risk.

Thankfully, there are natural ways tolower cholesterol and triglyceride levels naturally with diet and lifestyle changes.

Taking Supplements To Lower Triglycerides

The data show that diet and exercise are practical approaches for lowering triglycerides. However, for some people, lifestyle changes may not be enough. In that case, it may be worth discussing supplements with your healthcare provider.

Disclaimer:

Heres a list of possible choices.36

Niacin: 2,000 to 3,000 mg per day37
Berberine: 500 mg twice daily38
Fish oil: Eicosapentaenoic acid 2 to 4 grams per day 39
Curcumin: 80 to 100 mg daily40
Fenugreek: 10 grams per day41

Include Nuts In Your Diet

Nuts provide a concentrated dose of fiber and healthy fats, which work together to lower blood triglycerides.

An analysis of 61 studies on the effects that nuts have on our health showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL. Other epidemiological studies found that you will get the greatest health benefits if you consume between 37 servings of nuts per week.

Here are some nutty recipes you can try to get more nuts in your diet:

Pistachio and Pumpkin Chocolate Muffins

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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.

Super Suppers To Tackle Triglycerides

Keep it simple at night to make choices easy to follow.

Chicken Dinner

3 oz skinless grilled or broiled chicken

1 baked sweet potato, served with 1 tsp trans-fat-free margarine

1 cup steamed broccoli with red pepper rings

1/2 cup light ice cream, frozen yogurt, low-fat or nonfat pudding, with 1 tsp chopped pistachios

Pasta Night

1 cup whole-wheat pasta or spaghetti squash

1 can of Italian diced tomatoes

1 cup or more of sauteed zucchini, yellow squash, mushrooms, peppers, or onions â veggies you like best

Add 3.5 oz. ground turkey breast, tofu, or crumbled meat substitute

Add basil, oregano, or rosemary, whichever flavor you prefer that night

1 Tbsp Parmesan cheese, dry grated, reduced fat

Wine: 1 glass for women, 2 for men

Easy Fish

4 oz grilled or sauteed salmon or tuna steaks

Or grilled or broiled shrimp kabobs

1 tsp olive oil

1 cup steamed asparagus with lemon juice or balsamic vinegar

1/2 cup wheat couscous with mushroom broth and sliced scallions

1 cup roasted tomatoes

Vegetarian Night for Meat Lovers

1 corn tortillas

1/3 cup refried beans

2 Tbsp salsa

1 oz low-fat or fat-free Mexican cheese

1/2 cup slices of avocado

2 oz crumbled veggie sausage or meat substitute

Beer: 1 glass for women, 2 for men

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Why Lowering Your Triglycerides Matter

Lower triglyceride levels are one of the many indicators for better health, while high triglycerides are associated with several health conditions, including the following:

It may be worrisome at first because of all issues that are associated with high triglyceride levels, but it is nothing to go to the hospital over. As with other biomarkers, your blood triglyceride results should only be interpreted along with a multitude of other validated measures for an accurate assessment of your overall health.

Our triglyceride levels do, however, provide us with important clues. The relatively strong association between triglycerides, blood sugar, cholesterol, and many of the conditions listed above give us a clearer picture of what causes high triglyceride levels and how to optimize them.

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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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 .

You Are Not Balancing Your Blood Sugars

Lower TRIGLYCERIDES Quickly (Simple Steps) 2022

Eating too much food with added sugars can also lead to elevated triglyceride levels. Surprisingly or not, added sugars make up more than 13% of an average American’s daily caloric intake, well above the Dietary Guidelines recommendation of less than 10% of total calories per day.

Added sugars can be present in prepackaged foods, in foods prepared away from home, as add-ins to your coffee and tea or as ingredients in your baked goods .

When you eat sugar, your liver breaks down its carbohydrates into glucose and transforms them into glycogen that is stored to use as energy later. The liver can only convert a limited amount of glucose into glycogen at one time any excess will be stored as fatty acids. These fatty acids are then used to make triglycerides, which are stored in the fat cells and contribute to body fat.

Under normal conditions, your pancreas also makes the hormone insulin to respond to the influx of glucose present in the bloodstream. Insulin, which acts as a key to the body’s cells, aids glucose to pass into the cells for energy. When the key and the lock do not fit well, glucose may not move into cells efficiently or at all, causing the pancreas to make more insulin. Eventually, the pancreas may become sluggish in producing insulin, which can lead to insulin resistance and diabetes over time.

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:

Ways To Reduce Elevated Triglycerides

: Simple sugars are the primary ingredient of triglycerides and hence excess intake of sweets or drinks can raise triglycerides. Eliminate intake of food items loaded with sugars like cookies, pastries, sweet desserts, and fruit juices.

: Drinking alcohol raises triglyceride levels. For people who are sensitive, a small amount of alcohol can trigger it.

Reduce intake of refined carbohydrate-containing foods: Intake of refined cereals like white rice, bread, pasta made from white flour, or cornflakes can significantly raise triglycerides in sensitive individuals. Instead choose whole grains such as multigrain chapatti, and other grains such as quinoa, barley and millet.

Choose foods rich in omega 3 fatty acids, the “good” fats! Omega 3 fatty acids have been shown to significantly reduce the elevated triglycerides level. Hence include foods high in omega-3 fatty acids such fatty fish , flax seeds, flaxseed oil, Almonds and legumes. Checkout 25 foods and 7 days diet to lower triglycerides.

Maintain a healthy weight: You may be surprised to discover that a modest weight loss of 5-6 kg can reduce your triglycerides, cholesterol level, and decrease your risk of heart disease. Eat a healthy diet to lose weight and prevent lifestyle diseases like diabetes, CVD, etc.

Eat more plant foods! Vegetable proteins such as beans, peas, nuts and lentils are excellent ways to improve your health and will have a direct effect on lowering your triglycerides and cholesterol.

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Breakfasts That Protect Your Heart

Start the day off with healthy decisions. Choose one of these delicious breakfasts.

Cereal & Berry Bowl

1 cup 1% or skim milk

1/2 cup oatmeal with 1-2 Tbsp of chopped walnuts

Or 1 serving of cold cereal, with 5 or more grams of fiber and 8 or less grams of sugar

1 cup raspberries, strawberries, or blueberries on top

Egg Sandwich

1 whole egg, 2 egg whites, or 1/4 cup egg substitutes

1 cup or more of diced tomatoes, spinach leaves, minced onion, and mushrooms

1 tsp trans-fat-free margarine or a small amount of olive oil

2 slices whole wheat toast

1 orange in sections or 1/4 cantaloupe on the side

Yogurt Parfait

1 cup low-fat or nonfat yogurt

1 cup high-fiber cereal

1 sliced banana, 1 cup mango, or 1 peach

A small handful of almonds on top

Salmon Bagel

1 oz sliced smoked salmon

1 Tbsp low-fat or nonfat cream cheese

Capers or fresh dill

1 cup melon cubes with any type of berry on the side

Taking Medications To Lower Triglycerides

13 Simple Ways to Lower Your Triglycerides

Summary

However, most medications and even supplements can come with significant side effects. Always ask your doctor before starting any new supplements or medications.

In addition to supplements, several studies show certain medications may reduce triglycerides. Recommendations to take medications focus on reducing the risk of pancreatitis as well as heart disease.

The evidence to support the idea that lowering triglycerides with medications can provide cardiac protection is mixed. Many isolated studies show no benefits, but a meta-analysis of multiple studies suggests minor benefits.42

Ask your doctor if any of these medications may be right for you:

Statins The most commonly prescribed class of cholesterol-lowering drugs has a mild triglyceride-lowering effect ranging from 10% reduction at low doses to 30% at higher doses.43

Fibrates Drugs such as gemfibrozil can lower triglycerides by 30-50%.44 These drugs should be used with caution when taken along with statins or warfarin due to drug interactions. Those with a history of gallstone disease should not take fibrates.

Although fibrates do lower triglycerides, it is not clear that they reduce cardiac events or the risk of death.

Prescription niacin Niacin can reduce triglycerides by up to 30%.45 Niacin may cause liver disease, and may worsen insulin resistance or blood sugar control in those with type 2 diabetes. Those with peptic ulcer disease should not take niacin.

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Metabolic Syndrome Risk Factors

High triglyceride levels are associated with a collection of disorders known as metabolic syndrome. A person with metabolic syndrome has an increased risk of developing diabetes, stroke or heart disease.A person is classed as having metabolic syndrome when they have any three of the following factors:

Central obesity excess fat in and around the stomach
High blood pressure
Higher than normal blood glucose levels
Low HDL cholesterol
High blood triglycerides.

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!

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.

Increase Your Intake Of Unsaturated Fats

How to Raise Your HDL & Lower Your Triglycerides (NOT what you Think)

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .

Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.

A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .

One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.

It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .

Summary

Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.

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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.

Maintain a healthy weight.

Perform high-intensity exercise if you can do so safely.

If the above four interventions dont adequately control your triglyceride levels, discuss omega-three fatty acids or other medications and supplements with your healthcare provider.

Mistakes You’re Making When Trying To Lower Your Triglycerides

Triglycerides are a type of fat that makes up most of your body fat stores. They can also be found in various foods, such as butter, margarine and oils. Beyond consumption of triglycerides, what and how much you eat also affects your blood triglyceride levels. When you eat more calories than you need, whether from carbohydrates, protein or fat, your body stores the excess calories as fat in the form of triglycerides.

Hypertriglyceridemia is a condition where elevated levels of triglycerides are present in the blood. It is a risk factor for heart disease and diabetes. Luckily, making changes to your diet and lifestyle can help lower your triglycerides and improve your health outcomes. Here are six mistakes that you may be making when trying to lower your triglycerides.