Natural Medicine To Lower Triglycerides

Try A Mediterranean Diet

There is a diet that combines lots of unsaturated fats with plenty of fiber and fish/omega-3s. Its called a Mediterranean diet, and its a good example of a diet that can help lower your triglyceride levels and decrease your risk of heart disease. This type of diet includes lots of fruits and vegetables, fatty fish, olive oil, and nuts .

And Limit Unhealthy Ones

Namely, trans fats or partially hydrogenated oils, which sometimes show up in baked goods, snack foods, fried foods, refrigerated dough , nondairy creamers, and margarines.

Eating these harmful fats can send your triglycerides up in just a few short weeks, not to mention raise your LDL cholesterol and lower your HDL cholesterol.

Add Garlic To Your Daily Diet

Garlic is one of the best remedies to reduce triglycerides.

A 2016 study published in the Journal of Nutrition found that garlic supplements have the potential of lowering blood pressure in hypertensive individuals, stimulating the immune system, and regulating slightly elevated cholesterol concentration.

Another 2006 study published in the Journal of Nutrition further highlighted the effectiveness of garlic compounds in suppressing low-density lipoprotein oxidation, which may be one of the mechanisms that make garlic contributive to better cardiovascular health. However, further studies are required to comprehensively validate this health-promoting attribute of garlic.

Do take note that raw garlic has a more profound effect than boiled garlic in controlling these parameters, given fresh garlic has lipid-lowering activity.

How to consume:

• Eat 2 to 3 raw garlic cloves on an empty stomach daily for a few months. You can also include fresh garlic in your salad dressings.
• Alternatively, take garlic supplements after consulting your doctor.

Recommended Reading: What Is Good And Bad Cholesterol

Get Down And Dirty With Running Jogging And Exercise

• Did you know that a high level of healthy cholesterol in the bloodstream is good for lowering the level of triglycerides? Well, yes. Healthy cholesterol or HDL bears an inverse relationship with the level of triglycerides in the blood.
• Aerobic exercise, walking, running, jogging, bicycling, swimming, and even freehand exercise can enhance the level of HDL cholesterol in the blood, which helps in lowering the level of triglycerides effectively.
• Exercising is not only good for making the triglyceride level dip to an average index but is also excellent for weight loss.

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.

Also Check: Ways To Get Triglycerides Down

Instructions To Help Lower Triglycerides Levels

Very high levels of triglycerides and cholesterol in the blood threaten the health of the heart. However, they can also cause other disorders too.

The first change you should be making is with your diet. Increasing the consumption of fiber such as oatmeal or whole grains helps to absorb fat. In addition, some vegetables like broccoli, spinach and fruits such as apples or oranges are good allies.

You should reduce or simply avoid the consumption of bread, pasta, salted snacks, pastries, cakes, fried food and alcohol. These can increase the amount of lipids in your blood. You can replace them with whole grains and healthier foods.

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 (

Summary

Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.

Also Check: Is Coffee High In Cholesterol

When To See A Doctor

Keeping regular tabs on your triglyceride levels goes a long way in preventing other associated maladies. Thus, it is imperative to get regular screenings done.

For adults above the age of 20, it is recommended to get a lipid profile every 4-6 years. As for children, it is well advised to get a lipid profile done once between the ages of 9 and 11 and then once more between 11 and 20.

If you have high triglycerides, you can reduce your level with lifestyle changes, a proper diet, and some simple home remedies. At the same time, you must continue to take the medicines prescribed by your doctor.

Establish A Sleeping Schedule

Ayurveda encourages a well-balanced lifestyle and a predictableroutine. This means establishing and maintaining a sleeping schedule. Practitionersrecommend rising early each morning, perhaps even before the sun rises andretiring no later than 10:00 pm. Sleeping during the day is discouraged becauseit interferes with the efficiency of the metabolism and may promote theproduction of ama.

Studies similarly indicate that there are many health benefits,including metabolic improvements, that are associated with a sleep schedule .

You May Like: Does Baking Soda Lower Cholesterol

How Many Triglycerides Should Be Normal Value Reference Ranges

• As a result of the blood test, results below 150 mg/dL are expected for healthy and adult individuals.
• Measurements in the range of 150-199 mg/dL are people at risk.
• Numbers in the range of 200-499 mg/dL are high-risk individuals.
• Above 500 mg/dL are the people who need to be treated early and should not be late.

Also:

• For people with high triglyceride levels, a nutrition program is first created and it is recommended that they be fed with healthier choices.
• It is recommended to reduce red meat consumption to 2 times a week.
• Focus on foods rich in omega oils, such as fish and walnuts.
• With drinking plenty of water and having a more active life, natural treatment of glyceride level can be done.
• Drug treatment is started for those who are deemed appropriate by the doctor. These drug treatments are given as a result of the examination.

Health Information You Can Trust

We pride ourselves on being your source for the best, scientifically-accurate advice for healthy living.

This article contains references to scientific journals and peer-reviewed research. The numbers in brackets correspond with the list of references at the end of the article.

Reviewed and Approved

Additionally, the Reviewed and Approved seal signifies that our scientific board of experts has double-checked this article for accuracy. You can feel confident in knowing that the information within this article is sound.

Close

If you’ve been diagnosed with high triglycerides, you’re not alone. According to the U.S. Centers for Disease Control and Prevention, 21.5 percent of all adults have above-normal triglyceride levels, also called hypertriglyceridemia or dyslipidemia. High levels of triglycerides may not come with specific symptoms, but they may coincide with both high total blood cholesterol and low HDL cholesterol levels. Having too many triglycerides in the blood can raise your risk of heart disease and insulin resistance, especially if you also have high blood pressure or high cholesterol.

The good news? Whether you currently have high triglycerides or it runs in the family and you want to keep your levels down, there are natural ways to keep them on an even keel.

Also Check: Where Is Ldl Cholesterol Found

Lowering Triglycerides Without Medication

Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.

• Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
• Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
• Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
• Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
• Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
• Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
• Stop smoking. It isnt good for triglyceride levels or for anything else.

About the Author

Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing

Mechanism Accounting For The Omega

While not the primary mechanism for the decrease in plasma TGs, studies have shown that omega-3-fatty acids may increase the clearance of TG rich lipoproteins . Post heparin lipoprotein lipase activity is not increased by omega-3-fatty acid administration but the lipolytic activity of non-stimulated plasma is enhanced . Additionally, apolipoprotein C-III levels are decreased with omega-3-fatty acid administration which could also contribute to an increase in the clearance of TG rich lipoproteins .

The increase in LDL-C levels that occurs in patients with marked hypertriglyceridemia treated with omega-3-fatty acids is thought to be due to the enhanced conversion of VLDL to LDL .

You May Like: How To Calculate Ldl Cholesterol Formula

Increase Your Intake Of Unsaturated Fats

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.

When Is Triglycerides Too High

You can easily find which range your triglycerides fall into by having your doctor run a blood test. Here is a chart for you to check whether your triglycerides levels fall in a healthy range.

Status
Extremely High	500 mg/dL and higher

There are many reasons that you may have high triglyceride levels. Here are some of the reasons that you may have high triglyceride levels:

• Certain medical conditions: Uncontrolled diabetes, hypothyroidism, kidney disease, etc.
• Lifestyle issues: Eating a diet high in calories, smoking, consuming alcohol, Having a sedentary lifestyle
• Other reasons: Being overweight, certain medications , and other genetic factors

Also Check: How To Get Your Cholesterol Down

Coriander Seed Powder Can Be Beneficial

Coriander seeds are a popular traditional treatment for high triglycerides.

According to a 2008 study published in the Journal of Environmental Biology, feeding coriander seeds to animals resulted in a significant decrease in their triglyceride and cholesterol levels. This was traced back to the significant hypolipidemic action of coriander seeds on the metabolism of lipids.

How to consume:

Add 1 to 2 teaspoons of coriander seed powder to 1 cup of water.

Boil the water, strain it, and allow it to cool.

Drink this solution once or twice daily for a few months.

What Foods Can Help Lower Triglycerides

Now that you know which foods to avoid, what foods can you add into your diet that can help support healthy triglyceride levels? Foods to emphasize are high fiber vegetables with lower sugar content, such as cruciferous vegetables, Archibald says. Including legumes, canned or cooked from their dried versions, will add both fiber and satiety to the plate.

Adding healthy omega-3 fats can be helpful as well. Among fats, seek out foods rich in omega-3 fats, which not only act as natural anti-inflammatories in the body but can also prevent the production of triglycerides and cholesterol in the liver, says Archibald.

Here are 20 foods that can lower triglycerides.

Dont Miss: Is Olive Oil Good For Cholesterol

Also Check: What Is The Cholesterol Range

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.

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.

Also Check: What Are The Two Types Of Cholesterol Called

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.

Causes Of High Triglycerides

Now that we know what triglycerides are and who are more prone to have it. Lets discuss- what causes high triglycerides?.

There are multiple reasons for having high TGs levels in the blood. Here are some common causes of high TGs levels that you might already be aware of:

Poorly Controlled Diabetes- Both, diabetes and high triglycerides are metabolic disorders. When a person has poor control over his blood sugar levels, it eventually impacts the heart and increases triglycerides along with other bad cholesterol levels.

Overweight and Obesity- Extra body fat is directly linked with extra triglycerides levels as these are stored in fat cells only. Managing bodyweight thus is a very important step in improving high TGs levels.

• High Fat Intake: As mentioned above, intake of oily, fried, and outside food gets converted to triglycerides and is stored in the fat cells. Regular intake will further result in increased levels of triglycerides.
• High Sugar and Refined Carbohydrate Intake: When we eat extra calories from sugar and refined food than the required amount, itll eventually get converted into triglycerides and with time its level will increase.

4. Lack of Physical Activity- Exercising has multiple benefits and one of them is improving high levels of triglycerides in our blood. Exercising will make us feel good while burning the extra fat cells and improving our metabolism.

You May Like: How Can I Lower Triglyceride Levels

How To Manage Your Triglycerides Levels Naturally

In this article:

Triglyceride is the most common type of fat found in the blood, with almost 95% of the total body fat falling under this category. The body converts calories that it doesnt need to use right away into triglycerides.

Triglycerides are stored in the fat cells and are circulated in the blood to provide energy for your muscles to work. Even though both triglyceride and cholesterol are lipids, the former is fat and the latter is not.

Moreover, triglycerides serve the function of providing energy, whereas cholesterol is needed by the body for hormone synthesis and cellular structure.

Despite the fact that triglycerides are essential sources of energy and necessary for the proper functioning of cells, elevated levels can pose many health risks.

Plant Sterols And Stanols

Plant stanols and sterols, such as beta-sitosterol, are naturally occurring substances found in certain plants. Stanols are also found as dietary supplements. Some are added to margarine, orange juice, and salad dressings.

Research suggests that plant stanols and sterols may help to lower cholesterol. They are similar to cholesterol in chemical structure and may help block its absorption in the intestines.

The FDA allows an approved health claim on phytosterols stating, Foods containing at least 0.65 per serving of plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 g, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. The wording for stanols is similar, but 1.7 grams per serving and a total daily intake of at least 3.4 grams.

Stanols and sterols appear to enhance the effects of other methods to lower cholesterol. In studies, people taking statin drugs to lower cholesterol had an additional improvement in their cholesterol levels with stanols/sterols.

Also Check: How To Decrease Cholesterol Fast