Otc Supplements For The Management Of High Cholesterol
Emily M. Ambizas, PharmD, MPH, CGPAssociate Clinical ProfessorCollege of Pharmacy & Health SciencesQueens, New YorkClinical Specialist, Rite Aid PharmacyWhitestone, New York
US Pharm. 2017 42:8-11.
Cardiovascular disease remains the leading cause of mortality and morbidity in the United States, with coronary artery disease being the number-one cause of death.1 Dyslipidemia is a major contributor to the development of CAD and other forms of atherosclerosis individuals with high total cholesterol levels have about twice the risk for heart disease. Approximately 100 million adults in the U.S. have total cholesterol levels > 200 mg/dL , and almost 74 million have high levels of low-density lipoprotein cholesterol .2,3 Adults aged > 20 years should have their cholesterol measured at least once every 5 years.2
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.
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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 .
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Nutrition And Dietary Supplements
In addition to eating a healthy diet, low in saturated fat, with plenty of whole grains, fruits, and vegetables, some specific foods and supplements may help lower cholesterol.
Fiber: Several studies show that soluble fiber lowers LDL cholesterol and triglycerides. Fiber can also help you lose weight because it makes you feel full. Your doctor will encourage you to get more fiber in your diet. You may also take a fiber supplement. Men should get 30 to 38 g of fiber per day. Women should get 21 to 25 g per day.
Beta-glucan is a type of soluble fiber found in oat bran and other plants. It slightly reduces LDL cholesterol, which is why oat bran is touted as a cholesterol-lowering food.
Soy: Many studies have shown that eating soy protein , rather than animal meat, helps lower blood cholesterol levels, especially when you eat a diet low in saturated fat. One study found that as little as 20 g of soy protein per day is effective in reducing total cholesterol, and that 40 to 50 g shows faster effects . Another study found that soy can help reduce triglyceride levels. The AHA recommends that people with elevated total and LDL cholesterol add soy to their daily diet, and that soy is safe when consumed as part of your regular diet. But talk to your doctor before you take soy supplements. Soy isoflavones may have estrogen-like effects in the body, which might lead to an increased risk of breast and other cancers.
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.
Summary
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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Work With Your Doctor On A Lower Cholesterol Plan
Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.
Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.
But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.
Becoming More Physically Active
A sedentary lifestyle lowers HDL cholesterol. Less HDL means theres less good cholesterol to remove bad cholesterol from your arteries.
Physical activity is important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options: brisk walking, swimming, bicycling or even yard work can fit the bill.
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How To Reduce Triglycerides: Exercise Exercise Exercise
If youre carrying around a little extra weight, get moving! To get in shape and lower your triglycerides at the same time, start a regular workout routine.
The goal should be 30 minutes of exercise, five days a week. When you exercise, be sure to break a sweat and get your heart pumping. With this routine you can cut your triglycerides by 20% to 30%.
New to exercise? Wondering where to start?
- Sign up for a dance class.
- Find time each day for a brisk walk.
- Lift light-weight dumbbells
Is Your Ldl Too High
Having high levels of low-density lipoprotein cholesterol significantly increases the risk of cardiovascular disease. Heart disease is the leading cause of death for both men and women in the US. In fact, over 73.5 million Americans have levels of LDL that are too high and are not being treated. While the best heart disease prevention is a healthy lifestyle, some supplements can help lower cholesterol and improve cardiovascular health.
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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.
Chew On The Good Fiber
- The consumption of fibrous foods like green vegetables, fresh fruits, and whole grains are incredibly beneficial to lower triglycerides levels in the blood. But do you know that an average American eats only 10-12 grams of fiber daily when the recommended dosage is 25-30 grams? Thats the reason behind such a hike in patients with triglycerides.
- The other foods that are high in dietary fiber include legumes, cereals, and nuts.
- The inclusion of the right amount of fiber in the diet is good for the body. Fiber helps in decreasing the absorption of sugar and fats in the small intestines, thus contributing to the lowering of the level of triglycerides in the blood.
- The consumption of rice bran fiber helps in bringing down the level of triglycerides in the blood by about 7-8%.
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Natural Cholesterol Lowering Remedies Supported By Science
Around 38% of U.S. adults are struggling with total cholesterol of over 200 mg/dl. About 12% of them are in their 20s.
While a staggering 7% of affected are adolescents and children between the ages of 6 and 19.
The higher the cholesterol, the bigger the risk of heart disease. Decreasing the cholesterol doesnt necessarily mean you have to take statin medications.
Relying on natural cholesterol remedies can also help. They can ave a beneficial impact on improving your cardiovascular health and overall well-being.
Enhance Your Daily Diet With Soy
- Soy products are rich in isoflavone compounds that are known for their incredible health benefits for the heart. The isoflavone compounds are especially useful for decreasing the level of bad cholesterol in the blood.
- In comparison with animal proteins, soy protein can decrease the level of triglycerides in the blood by about 12.4% more than regular animal proteins. The consumption of soy products like soy milk, edamame, tofu, soybeans can effectively decrease the triglycerides level by about 7.3%.
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Here Are Some Home Remedies To Manage Cholesterol Levels
1. GarlicCommonly used in Indian cooking, garlic has been known for its health enhancing properties . Garlic is made up of amino acids, vitamins, minerals, and organosulfur compounds such as allicin, ajoene, s-allylcysteine, s-ethylcysteine, and diallylsulfide. These sulphur compounds are said to be the active ingredients that lend therapeutic properties to garlic. A number of scientific studies have proven garlic to be effective in reducing total and LDL cholesterol significantly. The evidence of its effect on HDL or good cholesterol is mixed, while one study reported an increase in the HDL levels another showed no effect. It was also found to have a positive effect on the blood pressure and the antioxidant potential of blood. Consuming 1/2 to 1 garlic clove daily could reduce your cholesterol level by up to 9%.
2. Green Tea
Home remedies for cholesterol: The most consumed liquid after water, green tea is a rich source of polyphenols3. Coriander SeedsCoriander seeds4. Psyllium huskAdding 1-2 teaspoons of psyllium husk to our daily meals contributes the soluble fibreMethi seeds are rich in Vitamin E and possess antidiabetic, anti-inflammatory, and antioxidant propertiesIt is one of the richest sources of Vitamin C
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Buyers Guide To Choose Fish Oil Supplement For High Triglycerides
Its easy to be overwhelmed by the variety of products and services available. You can get lost in all the options and not know what you want. That is why its essential to ask yourself these questions before making a purchase:
- Does the product have a warranty or guarantee?
- What is the return policy for this product?
- Is there customer service support available for this product?
- Where to buy the product?
- How much does it cost?
If you answer yes to all questions, then congratulations! You have found fish oil supplement for high triglycerides for you! But if not, keep reading because we will provide more helpful information.
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Supplements That Can Help Lower Cholesterol
Following a healthy diet, exercising, and not smoking are the most commonly recommended natural ways to manage cholesterol. There are also some supplements that may assist in lowering cholesterol.
The Food and Drug Administration describes a supplement as a product taken by mouth that has ingredients meant to add to your diet. Supplements are not medications, so they are not regulated to the same level as drugs and are not approved by the FDA for safety and effectiveness. Be sure to check with your healthcare provider about adding any supplements to your routine.
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.
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Warnings For People With Certain Health Conditions
For people with liver disease: You shouldnt take niacin if you have liver disease or abnormally high liver function blood tests. This drug can make your liver disease worse.
For people with kidney disease: Ask your doctor whether niacin is safe for you to take. Niacin is processed by your kidneys. If you have kidney disease, the levels of niacin in your blood can get too high. This could cause you to have more side effects.
For people with diabetes: Niacin can increase your blood sugar levels. If your blood sugar is too high, your doctor may change your dosage of niacin or take you off of the medication.
For people with gout: Niacin can increase your uric acid levels, which may worsen your gout. Your doctor may take you off of niacin if your gout worsens while taking the drug.
For people with active peptic ulcer disease: You shouldnt take niacin if you have active peptic ulcer disease. This drug can increase the amount of acid in your stomach. This may aggravate your ulcer.
Foods That Could Help Lower Triglycerides
Chances are, youve 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. Weve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.
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Natural Supplements Proven To Lower Cholesterol And Triglycerides
james meschino, DC, MS, ROHP
Introduction
The Natural Cholesterol-Lowering Game PlanHigh cholesterol and/or triglyceride problems are very common in modern society and are known to increase risk for heart attack, stroke and other cardiovascular diseases. Individuals should strive to achieve a fasting blood cholesterol level below 3.9 mmol/L and a fasting triglyceride level below 1.13 mmol/L to maximize their protection against heart attack and stroke. Eating less high fat animal products and consuming foods high in cholesterol-lowering fiber is most beneficial in this regard . In addition, there are two natural agents that have proven cholesterol and triglyceride lowering effects that can be used to complement a diet and lifestyle plan aimed at lowering these two cardiovascular risk factors. These two natural agents include Gugulipid and Artichoke Leaf. When taken at the right dosage and standardized grade these two supplements work synergistically to lower cholesterol and/or triglyceride to a significant degree, in persons with elevated blood levels
Gum Guggul or Gugulipid is derived from the mukul myrrh tree, which is native to India. Upon injury, the tree exudes a yellowish gum resin known as gum Guggul, Gugulipid or Guggulu. The extract isolates ketonic steroid compounds known as guggulsterones that have been shown to be the active constituent that accounts for its cholesterol-and triglyceride-lowering effects.
GugulipidReferences:
What Is High Cholesterol
High cholesterol is a well-known risk factor for heart disease. Cholesterol itself is a waxy, fat-like substance that is primarily made by the liver, although some comes from the diet. It is an essential component of cell membranes and is used by the body to produce hormones and vitamin D.
Cholesterol is carried through the bloodstream attached to two different compounds called lipoproteins: low-density lipoproteins and high-density lipoproteins . LDL is commonly known as the bad cholesterol because it transports cholesterol from the liver throughout the body, and potentially allows it to be deposited in artery walls. HDL, known as the good cholesterol, picks up cholesterol from the blood and delivers it to cells that use it, or takes it back to the liver to be recycled or eliminated from the body.
Too much cholesterol in the blood builds up on artery walls causing hardening of the arteries . The buildup of cholesterol narrows arteries, slowing or blocking the flow of oxygen-carrying blood to the heart, which can manifest as chest pain. If blood flow to the heart is cut off because of clogged arteries, the result is damage to the heart muscle a heart attack.
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