Natural Supplements For High Triglycerides

What To Look For In A Supplement

Dietary supplements arent regulated in the U.S., so its impossible to know just what youre getting when you pluck a bottle off the shelfunless it has USP Dietary Supplement Verification, which means the product has been tested to verify it contains what the label says it does. Just look for the USP seal on the label.

Choose an over-the-counter omega-3 supplement thats purified and contains EPA and DHA, says Robert Greenfield, M.D., a cardiologist at Memorial Care Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA.

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%.

Preventing High Triglyceride Levels

• Shedding the extra pounds can go a long way in reducing your triglyceride levels. If you are overweight, losing 5% to 10% of your body weight will do wonders for your health in general and triglyceride levels in particular.
• Cut down on added sugar by avoiding sweets, sodas, and other sugary beverages.
• Substitute saturated fats with healthy polyunsaturated fats such as safflower, corn, and soybean oils or healthy monounsaturated fats such as canola and olive oils.
• Because the excess carbohydrate in your diet is what gets later converted into triglycerides, it is essential to follow a low-carbohydrate diet.
• Minimize alcohol consumption, because even a small amount can cause significant damage as far as triglyceride levels are concerned.
• Follow a disciplined and regular eating pattern, broken down into six small meals over the course of the day rather than 3 large meals.

Read Also: How To Raise Hdl And Lower 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.

Add Flax To Your Diet

Flaxseed, a soluble fiber, is a source of high-quality protein and potassium. It also contains lignans, which help fight diseases like cancer and cardiovascular disease.

Eat your flax instead of taking it in pill or oil form, Dr. Cho advises. Non-food versions lack fiber, lignans and protein. Instead, aim for two to three tablespoons of ground flaxseed a day, putting it in cereal, yogurt or salad.

Don’t Miss: What Foods Have The Most Cholesterol

Limit Your Added Sugar

You know that too much of the sweet stuff is bad news, and thats definitely the case here. When youre eating sugary foods, its easy to end up chowing down on more calories than your body needs.

The excess will be turned into triglycerides, which can lead to serious trouble:One 15-year study found that people who got 25 percent of their calories from sugar were twice as likely to die from heart disease as those who ate significantly less.

The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day.

You May Like: How To Boost Good Cholesterol

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.

References:

Read Also: Does Chronic Stress Cause High Cholesterol

Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

Donât Miss: What Is A Good Cholesterol Value

Plant Stanol And Sterol Supplements For High Cholesterol

Countless seeds, grains, nuts, veggies, and fruits are rich in stanols and sterols substances. You can also find a fortified version of them in processed meals. For instance, you can get it from yogurt products, fortified margarine, and orange juice. Typical food sources include:

• Veggies and fruits
• Certain legumes

The way they work is relatively simple. The food you consume gets absorbed into the intestine. When the sterols and stanols make their way to the blood, they lower LDL and dont affect the HDL cholesterol.

Reports show that if you consume 2g of plant stanols or sterols a day, you could lower LDL from 6% to 15%. Focusing on a plant-based diet is not enough to get the desired daily intake. To replace the cholesterol-lowering medication, the doctor might recommend you opt for sterols or stanols.

Therefore, experts suggest using stanol and sterol cholesterol-lowering supplements. The content of the supplement may vary, so you should check the label to know the exact amount of plant sterols and stanols you are taking.

This is a practical alternative for those looking to reduce the need for statin medicine to lower cholesterol. For achieving the ideal results, you should spread the supplement dose evenly throughout the day.

Don’t Miss: Are Saturated Fats Bad For Cholesterol

Try Vitamins And Supplements That Can Lower Your Cholesterol

Remember that pills should be a supplement to, not a substitute for, a good diet. If youre trying to lower your cholesterol, ask your doctor about the following options.

• Psyllium: This bulk-forming fiber laxative, which is sold over the counter , finds cholesterol and eliminates it from your body. Two grams a day can lower your cholesterol.
• Red yeast rice: Taking 1,200 milligrams twice a day may lower your cholesterol, but its critical that you talk to your doctor before taking it. Youll need to have your liver function monitored, Dr. Cho notes.
• Phytosterols: Phytosterol is similar to your bodys natural cholesterol and can block cholesterol from being absorbed into your body. Dr. Cho says two grams of phytosterol a day can lower your cholesterol by 10% and your LDL by 14%.

You may hear about garlic and grapeseed and other ways to lower your cholesterol, Dr. Cho says. But these ingredients wont impact your cholesterol, so save your money for something good like sneakers so you can go exercise!

Consume Red Yeast Rice

In Chinese medicine, red yeast rice is a popular and oft-recommended treatment for lowering triglycerides.

It contains a group of naturally occurring statins and has a marked modulating effect on lipids and C-reactive protein concentrations. This, in turn, helps lower triglycerides and high cholesterol levels.

A 1997 study published in Current Therapeutic research found that red yeast rice preparations in conjunction with a proper diet produced a favorable lipid-lowering effect in hyperlipidemic patients. Use red yeast rice by following the instructive guidelines that come with the packaging or as directed by your doctor.

Note:

Recommended Reading: What Is High Hdl Cholesterol In Blood Test

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.

Foods That Lower Triglycerides

Your diet is the main contributor to your overall triglyceride levels, with high calorie, high-fat foods being the main culprits. Eating in excess amounts contributes to this problem as well, as when you take in more calories than you need, the body changes those calories into triglycerides, getting stored as fat. Following some of these tips can help you choose calories wiser and help lower your triglyceride levels:

• Reduce saturated fats and trans fats. These are commonly found in animal products, fast food, baked goods, and other prepackaged and processed foods
• Use healthy mono- and poly-unsaturated fats. Found in olive or canola cooking oil
• Eat more fruits and vegetables. Getting the majority of your calories from these sources make it satisfies hunger and keeps you away from unhealthy alternatives
• Alcohol in moderation. May be full of empty calories
• Avoid refined sugars. Typically found in processed foods
• Eat fish protein once or twice a week. Omega-3 fatty acids found in fish can help lower triglyceride levels
• Eat plenty of fiber. Fiber increases satiety, and also aid in decreases cholesterol absorption in the gut
• Limit total dietary cholesterol to 200mg per day

The following is a list of well-known natural foods that lower triglycerides:

Also Check: How Much Cholesterol In A Low Cholesterol Diet

What Foods Should I Eat What Foods Should I Avoid

Maintaining a healthy diet can help lower your cholesterol. Recommended foods include fruits and vegetables whole grain foods fat-free, 1%, or low-fat milk products poultry without skin and lean meats fatty fish such as salmon, trout, albacore tuna, and sardines and unsalted nuts, seeds, and legumes.

A diet high in cholesterol, saturated fats, and trans fats should be avoided. This includes high-sodium foods sweetened or sugary beverages red, fatty, or processed meats full-fat dairy products baked goods with saturated and trans fats solid fats or fried foods and hydrogenated and saturated oils.

How Long Does It Take To Lower Triglycerides

This is a tricky question as there is no accurate answer to it. Depending on your approach and how determined you are, it might take between 1-5weeks to notice any difference in the level of blood triglyceride. The most important thing is to live a healthy lifestyle and watch your triglyceride level adjust to normal.

You May Like: Can Cholesterol Plaque Be Reversed

What High Triglycerides Mean For Your Heart & How To Lower Triglycerides Naturally

By Christine Ruggeri, CHHC

• How to Lower Triglycerides Naturally

With the growing epidemic of childhood and adult obesity, insulin resistance, and type 2 diabetes, coronary heart disease remains the leading cause of death and disability in the United States, affecting more than 13 million Americans. Its estimated that 31 percent of the U.S population has high triglycerides, a major risk factor for cardiovascular disease.

A 2007 meta-analysis involving a total of 3,582 incident cases of fatal and nonfatal coronary heart disease indicates that there is a significant association between triglyceride values and coronary heart disease risk.

Thankfully, there are natural ways tolower cholesterol and triglyceride levels naturally with diet and lifestyle changes.

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.

Don’t Miss: How To Lower My Cholesterol

Adopt A Diet That Is Low Carbs

• Carbs are just as harmful as sugar when it comes to the level of triglycerides in the blood. The extra carbs get transformed into triglycerides, which sediments in the fat cells of the body.
• A study conducted in 2003 revealed that a diet that is low in carbohydrates is incredibly beneficial to lower triglycerides in the blood. The study compared the effects of a low-carb diet and low-fat diet on the level of triglycerides in the blood. After about six months, the research revealed that the triglyceride level had dipped by approximately 38mg/dL in the low-carb diet group and only about 7mg/dL in the low-fat diet group.

How To Reduce Triglyceride Level Naturally

Its important to note that, triglycerides are basically fat present in the blood , and can be reduced by burning the body calorie level through exercise and a well-planned diet. Some of the natural ways of reducing triglycerides include:

Exercise: Engaging in more physical activities will greatly reduce the number of calories in the bloodstream, and as such lower the level of triglyceride in the body naturally, without the use of supplements.

Obesity is another factor that contributes to high triglyceride level in the body. If you happen to be overweight, working on losing few pounds will go a long way in lowering the level of triglyceride in the bloodstream.

Eating Healthy: Choosing your diet carefully can help reduce the amount of triglyceride in the bloodstream. Reducing the amount of processed food and sugar would help lower the level of blood triglyceride.

Diet high in carbohydrate can greatly increase the level of blood sugar and therefore influence the level of triglyceride in the body. Avoid loading up excessively on carbohydrate high food.

Food rich in omega-3-fatty acid, vegetables, and whole grain is good diet for lowering the triglyceride level.

Reduce Alcohol:Alcohol has been linked to increased level of triglyceride in most people. Reducing the intake of alcohol is another effective natural means of lowering triglyceride.

Read Also: Is Oxtail High In Cholesterol

Reducing Triglycerides Naturally Supplements Vs Diet

Nutrients taken into the body can have a dramatic effect on reducing triglycerides. This is so true in fact that many people are able to completely avoid the use of medications used to treat triglycerides too high condition to be considered safe merely by diet and exercise alone. There are many nutrients that positively affect the level of these fats in the blood, and they can be obtained from whole food sources, supplements and even prescriptions. Which one is best greatly depends on the type of nutrient that is being used in conjunction with exercise to lower triglycerides levels.

Vitamin E is one of a couple vitamins for triglycerides. Vitamin E helps to reduce the generation of both cholesterol and triglycerides in the body, as suggested by studies. There are many natural sources of vitamin E including spinach, swiss chard and mustard greens. And, they are all full of these vitamins for triglycerides. However, while there are numerous good reasons to load up on vitamin e rich greens, their content alone may not prove potent enough to stave off elevated levels of the blood fats. But, while a plate of wilted spinach and other vitamin e rich greens may not prove instantly effective at reducing triglycerides, the vitamin e contained therein can help over time, and also assist with weight loss be serving as a healthy side dish substitute.

References: