What Are Some Things That May Contribute To High Cholesterol And Triglycerides
We often associate high cholesterol and triglyceride levels with obesity, stress, lack of exercise, smoking, alcohol consumption, and poor diet. However, there are many things that may contribute to these conditions.
One of the most common causes of high cholesterol and triglycerides is a diet rich in saturated fats. Saturated fat is found in red meat, dairy products, butter, cheese, and eggs. These foods contain large amounts of cholesterol and saturated fat.
Another cause of high cholesterol and triglyceride levels is a diet lacking in fiber. Fiber helps lower cholesterol and triglycerides by removing excess cholesterol and triglycerides from the body.
Other factors that may contribute to high cholesterol and triglyceride include genetics, age, gender, hormones, medications, and lifestyle choices.
To reduce your risk of developing high cholesterol and triglycerides, try making some simple dietary changes. Avoiding processed food and eating more fruits, vegetables, whole grains, beans, nuts, seeds, fish, and poultry may help.
Also, avoid trans fats, which are found in fried foods, baked goods, snack foods, and fast food. Trans fats raise bad cholesterol and decrease good cholesterol . Theyre linked to heart disease, stroke, diabetes, and weight gain.
Most Of The Time Choose Plant Proteins Such As Beans And Tofu Over Meat
We all know that eating lean meat like skinless chicken breast is better for our hearts than fatty meats like prime rib. And certainly, lean meats like white poultry and game meat are part of the Pritikin Eating Plan.
If plant-based, protein-rich foods like tofu have turned you off in the past, youre in for many delicious surprises at Pritikin.
But is your goal ratcheting down your blood cholesterol as much as you can? Are you trying to not only halt but reverse the build-up of plaque in your arteries?
If so, its a good idea to choose plant proteins over meat most of the time. Thats because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meat to no more than once weekly, and to a 3.5-ounce serving or less.
Plant Proteins
Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, theyre also high in soluble fiber, which lowers blood cholesterol.
Fish
Another excellent choice is fish, particularly fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If youre using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.
Other types of fish do not contain as many omega 3s, but theyre still good choices, preferable to land animal meat.
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Who Should Buy Fish Oil
In the world of supplements, fish oil is one of the most widely known as its name suggests, it is the concentrated and purified form of the fats that are found in oily fish like salmon, mackerel, and herring.
Its health benefits are widely known some research suggests it may improve triglycerides, pregnancy and heart health, and possibly also decrease your likelihood of neurodegenerative diseases like Alzheimers disease or cognitive decline.
There are three main types of omega-3s: ALA, DHA and EPA. ALA is alpha-linoleic acid, found mostly in plants like flaxseed and walnuts. The forms found in fish, seafood and eggs are eicosapentaenoic acid and docosahexaenoic acid .
The body can convert ALA to EPA and DHA but it is a slow and inefficient process and there are various factors that can affect that conversion. Most of the research below focuses on the benefits obtained from supplementation with fish oil, which contains both DHA and EPA.
Fish oil has a huge range of potential applications, but the strongest evidence for its uses lies in three primary categories. These are reducing risk of chronic disease, improving mental health and cognitive function, and reducing inflammation.
The cognitive benefits of fish oil are related to the strong importance of the ingredients DHA and EPA in the brainthese compounds work both independently and interdependently to improve brain plasticity and boost cognitive function.
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Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
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.
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Health Conditions Related To Triglycerides And Cholesterol
High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .
Other health conditions related to high triglycerides or cholesterol include:
- High blood sugar levels or diabetes
- Metabolic syndromea cluster of conditions that increase your risk for heart disease
- Genetic conditions
A Warm Cup Of Cayenne Pepper Solution
Cayenne pepper, known for adding spicy heat to your foods, also helps lower triglycerides naturally. It contains an alkaloid compound, capsaicin, that helps reduce triglycerides and LDL cholesterol in obese individuals.
- Add a ½ to 1 teaspoon of cayenne pepper to 1 cup of hot water. Drink this solution twice daily for a few weeks.
- Another option is to take cayenne supplements. Consult your doctor for the proper dosage and its suitability for your case.
Note:
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Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. Thats one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
The Link Between Dietary And Blood Cholesterol
The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in whats called very low-density lipoproteins .
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which carries cholesterol wherever it is needed.
The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it protects against clogged arteries and other types of heart disease.
Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .
Although food companies often advertise products as being low in cholesterol, recent research has shown that dietary cholesterol actually has only a small influence on the amount of cholesterol in the body .
This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.
Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:
- American Heart Association (
The 2020 DGA recommends, for people 2 years old and over, to limit intake of saturated fat to less than 10% of calories per day. They also recommend replacing saturated fats with unsaturated fats, particularly polyunsaturated fats .
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Eating Reishi Mushroom Can Help
Reishi mushroom is beneficial to the cardiovascular system due to its high content of heart-saving substances including sterols, ganoderic acids, coumarin, mannitol, and polysaccharides.
According to a 2016 study published in PLOS One, reishi mushrooms, scientifically known as Ganoderma lucidum and originating in Mexico, were found to contain bioactive compounds that exhibit hypocholesterolemic properties and prebiotic effects.
The ganoderic acids in Reishi mushroom help lower triglyceride levels, remove excess cholesterol from the blood, lower blood pressure, reduce platelet stickiness, and even help correct arrhythmias.
For lowering triglycerides, you can take reishi mushroom extract. The appropriate dose depends on factors such as age and current health conditions, so consult your doctor first.
Note:
Home Remedy For Lower Cholesterol #1 Increase Your Magnesium Levels
In The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin, limiting cholesterol production so that it covers necessary functions but is not produced in excess.
Foods that are high in magnesium include: kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu and dark chocolate.
Many wild plants are also high in magnesium, such as burdock root, dandelion, chickweed and nettle. It may be difficult for people to get enough magnesium through diet, so applying magnesium oil topically can also be helpful.
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Develop Healthy Sleep Habits
Sleeping too little is common but detrimental to your health. In fact, loss in sleep is associated with increased cholesterol levels and related problems, such as high triglycerides and blood pressure. To improve your sleep, aim for consistent bed and waking times, sleep in a cool, dark, comfortable room, and avoid stimulating activities, such as working on a computer, before bed.
What About Red Yeast Rice Supplement
Red yeast rice is a very popular and one of the most commonly used cholesterol-lowering supplements. But, just because its famous, it doesnt mean its good. Yes, there is some research that shows red yeast rice can help with the LDL cholesterol level. But, the FDA has advised against using red yeast rice for cholesterol level management.
Since red yeast rice might contain a naturally occurring form of the lovastatin prescription medication, it could pose a threat. Its difficult to pinpoint the exact quality and quantity of lovastatin in red yeast rice products. Therefore, it may not be the best tactic for managing the high cholesterol level.
Plus, the products that contain it could also have monacolin K. This is known for causing liver damage in certain individuals. Therefore, it is not a good idea to mix it with Hepatotoxic drugs or supplements. Otherwise, you might expose the body to possible liver damage. While consuming the red yeast rice with higher doses of B3 may also lead to myopathy. Thats why experts recommend extra caution.
Note: Consult with a doctor to find out if this kind of supplement could be beneficial for your current health condition.
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When To See A Doctor
If you want to find natural ways to support your cholesterol levels, your doctor can help you set a plan that will be appropriate for your health.
This may include a combination of pharmaceutical management, dietary suggestions, lifestyle adjustments, and dietary supplements.
Your healthcare provider will recommend a plan that is tailored for your needs.
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If Lifestyle Changes Arent Enough
Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP â Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.
With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.
Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.
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Home Remedy For Lower Cholesterol #11 Enjoy Some Garlic
A study published in 2013 analyzed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels.
Garlic did not appear to have a significant effect on HDL and LDL. Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.
Fresh garlic packs more punch than cooked. Learn how to grow garlic.
More About The Fatty Fish
The AHA recommends upping the two servings of fish to three if you have high triglycerides. But theres a glitch with relying on fish alone to lower triglycerides: Eating loads of it increases the risk of exposing yourself to possible environmental contaminants such as mercury and PCBs.
To minimize this exposure, pass on the large fish such as shark, fresh tuna, and tilefish. Opt instead for fish lower in the food chain, which tend to be less toxin-laden: Wild salmon, sardines, bluefish, Atlantic mackerel, and herring.
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Limit Your Alcohol Intake
Alcohol can increase your levels of triglycerides. Along with LDL cholesterol, high levels of triglycerides raise your risk of heart disease.
Excess alcohol consumption also increases blood pressure and can lead to obesity both additional risk factors for heart disease.
To reduce the risk of heart disease and other risks from alcohol, limit your intake to no more than 10 standard drinks per week and no more than 4 drinks per day.
Consider Plant Sterols And Stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to certain oils and butter substitutes.
A research review reported that clinical studies show that taking 1.53 grams of plant sterols/stanols daily can reduce LDL concentration by 7.512%. Researchers said taking it with a main meal twice per day allows for optimal cholesterol-lowering .
Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have suggested that plant sterols supplements and enriched foods may lower heart disease risk, but hard data is still lacking .
summary
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
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Plant Sterol And Stanol Supplements
Plant sterols and stanols are substances found in many fruits, vegetables, nuts, seeds, grains, and other plants. Some processed foods are also fortified with plant sterols or stanols, such as fortified margarine, orange juice, or yogurt products.
Plant sterols and stanols may help lower your risk of heart disease. They help prevent your small intestine from absorbing cholesterol. This can lower LDL cholesterol levels in your blood.
Use Polyunsaturated Fats Especially Omega
Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease.
For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for 8 weeks. By the end of the study, total and LDL cholesterol levels were reduced by about 10% .
Polyunsaturated fats also may reduce the risk of metabolic syndrome and type 2 diabetes.
Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .
Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements. Especially high amounts occur in fatty fish like:
- deep sea tuna like bluefin or albacore
- shellfish , including shrimp
Other sources of omega-3s include seeds and tree nuts, but not peanuts.
summary
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.
Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable.
The resulting trans fats are not fully saturated and are called partially hydrogenated oils .
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