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 .
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.
Control Your Serving Size
One of the easy ways to remember about the balanced diet is to know the rule of hand. Your palm is the amount of proteins that should be in a portion. Your fist tells about the volume of veggies to be included in the food, your cupped hand tells about the amount of carbs to add in the food, and your thumb tells about the amount of fats to add in food.
It is equally important to eat daily at a fixed time. Cut down on your portion size, and further learn to estimate the size of your portion. It is also a good idea to have big breakfast, but light dinner, as you have the whole day to burn your calories.
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A Clove Of Garlic A Day
One of the most outstanding properties of garlic is its ability to reduce fat and sugar present in the blood, for this reason one of the best home remedies for high triglycerides is raw garlic , since when cooked it loses much of its contributions .
Every morning on an empty stomach, consume a whole clove of garlic or chopped in two, you can take it as a pill with a little water so that it passes directly to your stomach without chewing it. You can also eat foods such as gazpacho or aioli sauce that have this raw ingredient. If you chop it and mix it with parsley, its intense flavor will be reduced.
However, you should know that this alternative is not suitable for sensitive stomachs since people with gastritis, irritable bowel or ulcers do not tolerate raw garlic well.
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.
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Side Effects Of Red Yeast Rice
As with any medication or supplement, you should always be aware of the potential side effects. However, red yeast rice does not have many of the same side effects as statins.
Some people may experience mild side effects such as diarrhea, abdominal discomfort, fatigue, and headache. Rarely a few people may experience increased liver enzyme levels.
If you experience any of these side effects, discontinue taking the red yeast rice immediately and consult a doctor if they persist after stopping the supplements.
To minimize the risk of experiencing any side effects, follow the recommended dosage and only take the red yeast rice as directed.
What Vitamins And Supplements Help Lower Triglyceride Levels
Fish oil lowers triglycerides. The dose needed to reduce triglycerides is 1 to 4 grams of EPA/DHA per day. Four grams per day has been shown to reduce triglycerides by 25% to 30%. People with the highest triglycerides benefit most. It is worth noting that non-marine omega 3 fatty acids do not appear to lower triglycerides in the same way. The prescription form of synthetic omega-3 fatty acids, Lovasa, Vascepa, or Epanova is approved by the US Food and Drug Administration for people with triglycerides over 500 mg/dL.
Niacin is another supplement for lowering triglycerides. Both regular and extended-release nicotinic acid has been shown to reduce triglycerides by up to 40% . Niacin has the added benefit of increasing HDL and lowering LDL. The high doses of niacin needed to lower triglycerides can cause uncomfortable flushing in some people. To avoid this, niacin can be taken with baby aspirin, with food, or with an extended-release form of niacin/nicotinic acid . Inositol-hexanicotinate, marketed as no-flush niacin, is NOT the same thing and contains very little nicotinic acid.
Fibers, such as chia, flax, psyllium, or bran, help lower triglycerides. Fibrates, a class of cholesterol-lowering drugs that have been used for decades, also have a triglyceride-lowering effect through the same general mechanisms.
There are other supplements with limited research supporting their benefit in hypertriglyceridemia.
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How Does Red Yeast Rice Lower Cholesterol
When it comes to the efficacy of any cholesterol-lowering supplement, the first thing to consider is how it works.
Red yeast rice contains a compound known as monacolin, which has been shown to reduce cholesterol levels. In particular, monacolin has been shown to lower LDL cholesterol, the type of cholesterol linked to the development of heart disease.
In addition, red yeast rice can also help lower cholesterol levels by inhibiting HMG-CoA reductase, an enzyme necessary for synthesizing cholesterol.
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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Drink Apple Cider Vinegar With Honey
Apple cider vinegar also helps reduce triglycerides and cholesterol levels.
A 2008 study published in the Pakistan Journal of Biological Sciences found that apple cider vinegar helped improve serum lipid profile in both normal and diabetic rats by decreasing triglycerides and low-density lipoproteins while raising HDL levels.
You can also mix apple cider vinegar with fresh orange, apple, grape, or other fruit juices.
Note:
What Are Normal Triglyceride Levels
Normal triglyceride levels for adults are between 100 and 150 mg/dL. The level for children is different from adults. It is usually lower than 90 mg/dL for kids ages 10 to 19.
There are three types of high triglycerides. 150499 mg/dl is moderate hypertriglyceridemia. 500 mg/dl or more is severe hypertriglyceridemia. 880 mg/dl or more is very severe hypertriglyceridemia. If your triglyceride levels are consistently above 150 mg/dL, you should see your doctor discuss ways to lower them.
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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.
What Are Common Causes Of High Cholesterol
Hypercholesterolemiais often caused because of a combination of environmental along with genetic factors. Environmental factors include stress, weight, and diet. There are many main causes of high cholesterol, including the following:
- Due To Age And Gender
Estrogen affects the metabolism of fats and indirectly affects the blood vessels. Women between the ages of 15 and 45 tend to have lower triglyceride levels than men. However, by the time of menopause, the amount of triglyceride and bad cholesterol is increasing and hence, it increases the risk of atherosclerosis in women. When you are older, you need to take low-fat foods and try to exercise more.
Drinking more than the recommended amount of alcohol can increase the levels of one type of fat in the blood, called triglycerides, which increases bad cholesterol levels in your body. But a glass of red wine has been proven to help you raise your cholesterol levels and reduce your bad cholesterol.
Consumption of saturated fat can cause high cholesterol. Saturated fats are found in foods such as red meat, butter, cheese, and cakes. If you eat a lot of fried foods, chocolates, cakes, pies, and biscuits, then bad cholesterol levels in your body can increase quite high. You must avoid or limit the consumption of these foods. Nutrition researchers recommend eating no more than 500 grams of red meat a week and choose burgers, sausages, and low-fat convenience foods.
- Do Not Exercise
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Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Consider trimming fat and removing the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can add extra fat.
Diabetes Remedies That Dont Work
Because there are a lot of diabetes products on the market, it can be hard to determine whats legit and whats too good to be true. Even many natural remedies listed above, despite limited evidence, havent been scientifically proven to be effective. For example, some people believe that lemon water reduces blood sugar, but Dr. Sood says there is no evidence of this. Thats why its always a good idea to consult with a healthcare professional before trying any home remedy for diabetes control and before taking herbal supplements to lower blood sugar naturally.
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Best Treatment For High Triglycerides
At Zyla, we help you with personalised management of High Triglycerides through a unique Triple Combination Therapy approach of Medical nutrition therapy, Naturo therapy and Allopathic therapy
Choose Healthy Fats Over Saturated Fats
Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.
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How Can Ayurveda Help In Reducing The Cholesterol Levels
The ancient Indian practice of Ayurveda is an excellent way to bring balance back into our lives by looking at all aspects of our health, not just symptoms. The principles of Ayurveda, an ancient system of medicine and holistic healing, is based on a deep understanding that the human body has the innate ability to heal itself if given proper support.
Treatments such as massage therapy, herbal supplements, yoga, or ayurvedic diet tips can be helpful for those who want to manage their cholesterol and triglycerides levels naturally. In addition, Ayurvedic herbs and spices may also be beneficial in lowering cholesterol levels. For example, garlic has been found to have properties that reduce LDL while increasing HDL .
Other traditional ayurvedic treatments for cholesterol include ginger root and pippali fruit which act as natural antioxidant agents. Turmeric, cumin seeds, cinnamon, cardamom pods, and coriander powder are other Ayurveda herbs and spices that may help manage your triglyceride level.
Oatmeal Water To Lower Triglycerides
Flaked oats are one of the healthiest and most nutritious alternatives for a healthy diet, but they also offer a great contribution that favors the reduction of triglyceride, cholesterol and sugar levels: fiber .
This filament helps reduce the absorption of fat and favors its subsequent expulsion through bowel movements, making it the ideal ally for those who suffer from this condition. In addition to eating oatmeal in the diet, always flaked and in its natural version without added sugar, you can consume oatmeal water every morning on an empty stomach .
To prepare it, you should add a tablespoon of rolled oats to a glass of water, cover and let it rest overnight. The next morning strain and drink the liquid, you will see how your intestinal transit improves, abdominal inflammation is reduced and also your triglycerides decrease.
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Risk Factors Of High Triglycerides
People who come in the category mentioned below should take extra care of their health so that they can prevent the risk of high triglycerides and other heart diseases.
Red Yeast Rice For Cholesterol Control: 6 Reasons To Take
If theres one thing that most people dread, it is having high cholesterol. Sadly, this is a common reality in our society today. Fortunately, there are ways to help combat the risk of developing high cholesterol. Red yeast rice is one of the best methods to lower cholesterol.
Red yeast rice is a natural food rich in monacolins, also known as lovastatin. Monacolins are antioxidants found naturally in the red yeast fermentation process. This is how red yeast rice stands out from other kinds of rice. It has many potential health benefits, such as lowering LDL cholesterol, total cholesterol, and triglycerides.
Although red yeast rice has been used as a natural remedy for many years to treat different conditions, most people are afraid to take it due to its side effects. But in actuality, red yeast rice has more benefits than risks. This article will discuss 6 reasons you should take red yeast rice to lower cholesterol.
Red Yeast Rice to Lower Cholesterol
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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.
Natural Remedies For High Cholesterol
The appearance of high cholesterol and triglycerides in the blood comes as a result of bad life habits. Bad habits include poor diet which consists of frequent consumption of fatty foods and avoiding eating healthy, fresh and natural foods, reduced physical and mental activity and lack of care about own health.
As the result of cholesterol and triglycerides in the blood, various health problems occur, some of which may end up fatal. So pay attention to your health on time, and take the fight against cholesterol and triglycerides seriously.
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