What Are Risk Factors For High Triglycerides
Factors that may raise triglyceride levels include:
- Excessive alcohol use.
- American Academy of Family Physicians. High Cholesterol. Accessed 11/182/2021.
- American Heart Association. Cholesterol. Accessed 11/18/2021.
- Centers for Disease Control and Prevention. Getting Your Cholesterol Checked. Accessed 11/18/2021.
- Hormone Health Network. Triglycerides. Accessed 11/18/2021.
- MedlinePlus. Triglycerides Test. Accessed 11/18/2021.
- Merck Manual Consumer Version. Overview of Cholesterol and Lipid Fats. Accessed 11/18/2021.
- National Heart, Lung and Blood Institute. High Blood Triglycerides. Accessed 11/18/2021.
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Foods And 7 Day Diet Plan To Lower Triglycerides
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Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl.
Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol and low levels of good cholesterol . Include healthy foods to reduce triglycerides.
Preferred amount of different fats and substances in our daily diet:
Here are top 25 foods to lower triglycerides.
Limit Fat And Cholesterol
Mayo Clinics dietary recommendations for lowering triglycerides and cholesterol emphasize reducing or eliminating foods containing saturated fat, trans-fats and cholesterol 13.
Saturated fat comes from most animal products, so choose only the leanest cuts of meat and low-fat or fat-free dairy products. Trans-fats are present in fried and baked goods and in any product that lists partially hydrogenated oil as an ingredient.
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Foods That Could Help Lower Triglycerides
Chances are, you’ve heard that having healthy triglyceride levels in your blood is important. But what exactly are triglycerides, and how do they work in your body? And when you have high levels, is it possible to manage them with lifestyle, and can food make a difference? The good news is, according to food and health pros, what you eat can help. We’ve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.
Dangers Of High Triglyceride Levels
“If triglyceride levels are too high in the blood, they can cause plaque buildup in the arteries,” explained Wright. Scientists are not sure how or why triglycerides cause plaque buildup, but they do know that people with high levels of triglycerides are more likely to have high LDL levels. When plaque builds up in the arteries, artery walls can harden or become thick, which is called atherosclerosis.
Atherosclerosis increases the risk of heart attack, stroke and heart disease. According to the National Institutes of Health, women are especially at risk of heart disease if they have high triglyceride levels. Scientists think that high triglyceride levels can also indicate other conditions that increase the risk of these diseases, such as obesity and metabolic syndrome.
Extremely high triglyceride levels can lead to acute pancreatitis, according to the Mayo Clinic. They may also be a sign of type 2 diabetes, hypothyroidism, kidney disease, and liver disease or rare genetic conditions that deal with metabolism.
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This Food Could Prevent 159 Deaths Every Day
In the US a person dies every 36 seconds from heart disease. Thats over 659,000 deaths every year from heart attack or stroke!
Evidence shows that a 1 mg/dL decrease in bad cholesterol reduces total mortality by 1%.
The information on this page comes from a research paper published in The Journal of Nutrition:
Research Q& A
The trial used a free-living, double blind, cross over, randomized design and was performed by more than one medical institution and in more than one country, meaning the foods were subjected to very vigorous testing, typically reserved for evaluating pharmaceutical drugs. The highly consistent LDL cholesterol reductions seen underscore the power of this food intervention.
The study was conducted at Mayo Clinic and University of Manitoba. Researchers and clinicians from those institutions were responsible for conducting the research and analyzing the results.
Some participants saw LDL cholesterol reductions of 20, 30 even close to 40% in 30 days. Thats similar to what wed expect with medications. However, this was not everyone so its important to check your individual response with a blood test.
LDL-C is a well recognized, potent risk factor for heart disease. Lowering LDL-C has also been shown to lower the risk of heart attack, stroke and death due to heart disease.
If you have any questions about the study or its findings, feel free to contact us.
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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Foods That Help Lower Your Cholesterol
From chocolate and red wine to beans and legumes, food and drink can help you get your cholesterol levels down.
My patients often ask me if there are any foods that can help with reducing high levels of low-density lipoprotein cholesterol. This is the so-called bad cholesterol that can cause plaque to form in your coronary artery walls, increasing your risk of heart attack and stroke. My answer is a qualified yes, since high LDL can be the result of many factors, including poor genes, obesity, and lack of exercise. For this reason, not everyone will react to dietary changes the same way, and optimal LDL levels are different for every individual.
Cholesterol is a waxy, fat-like substance that your body uses to make hormones, vitamin D, and substances that help you digest food. At normal levels, its essential for health, but if the concentration in the blood becomes too high, LDL, the so-called bad cholesterol can build up in your arteries forming plaques that put you at risk for cardiovascular disease, including chest pain , heart attack, and stroke.
Frequently, too much LDL is the result of a diet rich in saturated fats and trans fats . Eliminating these foods from your diet is a good first step in improving your LDL. Then try adding some or all of the following LDL-lowering foods every day. If youre already on a statin, dietary changes may help you reduce your dosage, but never reduce or stop taking a statin drug without first consulting your doctor.
Significance Of Triglyceride Levels
When blood lipids are elevated, it increases the risk of certain disease and disorders. Many studies have provided considerable evidence showing that high triglyceride levels are linked to cardiovascular diseases such as coronary artery disease and atherosclerosis.
This correlation occurs because high triglyceride levels lead to a buildup of plaque in the arteries. Plaque is a combination of cholesterol, triglyceride fats, calcium, cellular waste, and fibrin .
The buildup of plaque deposits is a major contributor to heart disease, as it inevitably leads to decreased blood flow in the arteries. Not only does it have the potential to narrow blood vessels, plaques may also break off the vessel wall, creating an embolus . The embolus can become lodged in small arteries in the heart or brain, causing a heart attack or stroke respectively. High triglyceride levels may also increase the risk of damage to the pancreas, which is responsible for the production of many hormones, including insulin.
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How To Lower Triglycerides And Cholesterol Naturally
Your genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range.
Ask Your Doctor About Natural Supplements
Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.
Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.
Below are a few of the main supplements that have been studied:
- Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (
Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.
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Switch To A Mediterranean Diet
There are actually many dietary guidelines that you can follow to improve your cholesterol , but if youre looking for the easiest way to do it, you cant beat the Mediterranean diet. High in fruits, vegetables, beans, whole grains, nuts, fish, and olive oil, but low in red meat, this diet encapsulates many of the common dietary suggestions youll encounter.
Not only that, but Mediterranean diet recipes are easy and can use produce from your garden. Take advantage of our extended summer and use up some of the excess produce thats still on the vine.
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.
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.
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How Are High Triglycerides Treated
The best ways to lower triglycerides include losing weight, eating fewer calories, and exercising regularly . Diet changes that may help include avoiding fats and sugar and refined foods . Also avoid alcohol and limit fats found in meats high in saturated fat, egg yolks, and whole milk products. Trans fats, found in fried foods and commercial baked products, are unhealthy. Eat healthy monounsaturated fatsolive, peanut, and canola oils. Eat fish high in omega-3 fatty acids instead of red meat.
If diet changes and exercise dont work, medicines such as nicotinic acid , fibrates , and omega-3 fatty acids can help lower triglycerides. Niacin side effects limit its use. Cholesterol-lowering medications known as statins can also lower triglycerides, but their effect is limited.
Its also important to control diabetes since a high sugar level will also increase triglycerides.
Ways To Lower Your Cholesterol Without Medication
Cholesterol is a waxy substance in your blood and is also found in certain foods. Ideally, your total cholesterol levels will fall under 200 milligrams per deciliter . Your LDL, or bad cholesterol, levels should fall under 100 mg/dL. And your HDL, or good cholesterol, should stay at 40 mg/dL or higher. If you have high cholesterol levels, changing your lifestyle can go a long way.
Dr. Javier Sosa and our team at Woodlands Primary Healthcare provide blood tests to help identify cholesterol-related risk factors. We can also make lifestyle recommendations that suit your specific needs.
Here are nine ways you can lower your cholesterol levels without medication:
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The Truth About 4 Popular Heart Health Supplements
Watching your cholesterol levels is a smart idea, especially since one inthree people have high levels of bad cholesterol: low-density lipoprotein. If youre facing an increased risk for high cholesterol and yourestruggling to manage it, you might consider reaching for supplements orother over-the-counter products. But you should think twice before you dothat, saysSeth Martin, M.D., M.H.S., Johns Hopkins cardiologist and co-director of the Advanced LipidDisorders Center.
Some people try supplements instead of prescription medications because they think its a safer way to address health issues, he says. But many of those supplements dont benefit the heart like people think.
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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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Easy Steps To Reduce Cholesterol In 30 Days
If you have been told that you have high cholesterol, its time to do something about it. High cholesterol puts you at serious risk of heart attacks, stroke, and other dangerous cardiovascular events.
Fortunately, you can reduce your cholesterol relatively quickly and easily if you follow these five steps.
Reduction Of Or Total Removal Of Trans Fat From Meals
Trans fatty acids are the end products of the solidification of vegetable oils by the addition of hydrogen molecules. The two types of trans-fat are natural and industrial trans-fat.
Natural trans fat is found in animal products like milk and they occur in small quantities. Artificial trans-fat, however, are produced industrially when hydrogen is added to liquid oils to solidify them.
Trans fat adds more flavor and texture to processed foods. It is also used to fry foods and meats.
Trans fat has been known to raise the LDL levels and lower the HDL levels in the blood. The presence of trans fat in the blood increases the possibility of a stroke or cardiovascular disease.
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Thoughtful Talks With My Health Care Professional: My Cholesterol Treatment Plan
Your health care professional can help you reach your health goals, including keeping your cholesterol at healthy levels.
Making decisions with your health care team is the best way to create a treatment plan youll be more likely to stick to. If you dont understand something, ask for further clarification.
Heres a helpful checklist that you and your health care professional can go through to determine your risk and the best treatment options for you.
Causes And Effect Of High Triglycerides
Triglycerides are generally fats present in the blood. They serve as the energy reservoir for the body, when theyre within the normal range. High levels of triglycerides in the blood are associated with increased risk of heart disease, stroke, and diabetes. This is why it is very important to keep an eye on the level of triglyceride to ensure theyre within the normal range.
The triglyceride level range in the body system is as follow:
Normal Triglyceride: Below 150mg/DL
High Triglyceride: 200-499mg/DL
Very High Triglyceride: Above 500mg/DL.
A simple lipid test would place you in one of the aforementioned categories. If you fall into the good category, such an individual is considered healthy.
Individuals in the borderline high category need to exercise the more and adopt a healthier lifestyle. At this stage, there is no need to take supplement or triglyceride reduction medication. Unless advised by your physician.
People in the high and very high category should consult their physician, as they adopt a healthy lifestyle and explore alternatives to lowering the blood triglyceride level.
Some of the major causes of high triglycerides are obesity, smoking, excessive alcohol, physical inactivity, and certain diseases such as diabetes, cirrhosis of the liver, hypothyroidism, and the use of some medications.
Some foods that lower triglycerides include tuna fish, sardine, brown bread, and a host of wheat whole products.
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Signs And Symptoms Of High Triglyceride
High triglycerides usually do not cause symptoms. However, it can pose a risk of:
- Cholesterol problems
A simple blood test that goes by the name of a lipid panel is administered to determine your triglyceride and cholesterol levels. Fasting for 8-12 hours prior to the test is advised to get an accurate measurement of your triglyceride level and to determine whether your triglycerides fall into a healthy range.
Normal triglyceride level less than 150 mg/dL
Borderline high triglyceride level 150 mg/dL to 199 mg/dL
High triglyceride level 200 mg/dL to 499 mg/dL
Very high triglyceride level 500 mg/dL and above
Establish A Regular Meal Pattern
Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .
An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (
Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.
While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
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