Weight Loss Can Lower Triglycerides And Ldl Cholesterol
It doesnât take dramatic weight loss to lower LDL and triglyceride levels. Just 5 to 10 pounds can make a difference, says Jerry Blaine, M.D., who specialized in cholesterol management, lipid disorders, hypertension, and preventive medicine, including at the Lipid Clinic at Lahey Hospital and Medical Center in Burlington, Massachusetts, before retiring in 2013.
The same applies to triglycerides. The more calories you eat and donât burn off, the more you store, which can lead to higher-than-normal triglyceride levels.
Additionally, there are other trim-down steps you can take to lower your LDL cholesterol and triglycerides:
â Set a goal to lose 5-10 percent of your total body weight. For example, a 200-pound adult would aim to lose 10-20 pounds. Once the weight is off, keep up your healthy lifestyle to maintain your new weight.
â Cut 200-500 calories a day from the number of calories it takes to maintain your weight. Reducing caloric intake will lower both LDL and triglycerides.
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.
You Can Begin Lowering Cholesterol Naturally Today
Sound like a lot to take on? Dont be intimidated. Bringing down your high cholesterol doesnt have to mean changing your life completely. Rather, start with changing your mindset. Instead of thinking of it as moving away from things, youre moving toward new habits that will help you create a healthier and more enjoyable future.
Now is always the right time to start taking care of your heart health. If you need a little support, lean on friends and family. And dont forget that your doctor is always there for you with advice, motivation and encouragement so you can reach your goals and live healthier.
Dont delay getting the heart care and answers you need
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Its My Passion My Calling And My Life
Your health and well-being both inside and out mean everything to me.
Thats why Ive dedicated my life to searching for and uncovering those gifts of the natural world that nurture and energize our bodies often traveling to the far corners of the globe to find them.
My curiosity blossomed early in my native Switzerland.
I was born on an organic biodynamic farm, where my grandmother would send me into the fields to gather herbs for our familys tinctures. And I learned about the rigors of science in my fathers chemistry lab.
Ive always dedicated myself to being an explorer, an optimizer and a guide searching the world for healing elements building the best possible solutions and bringing them to you.
In fact, thats exactly what Ive been doing for more than 20 years now discovering and optimizing over 200 different formulas for their wellness and anti-aging properties.
My curiosity knows no bounds in my search for healing possibilities. And I thoroughly enjoy partnering with the best scientific minds to bring you proven solutions that work.
As the scientific studies show, you can see life-affirming results — lower LDL cholesterol, triglycerides and blood sugar plus, higher beneficial HDL cholesterol in as few as 30 days.
And you can reap all these benefits with one easy-to-swallow daily capsule!
This is the research-proven dosage that studies show to produce incredible results in 30 days:
Be Mindful Of What You Put In Your Coffee
Though the research is mixed on whether coffee itself can raise your cholesterol levels, researchers do know that saturated fat increases your cholesterol levels. And saturated fat can be found in a lot of things we put in coffee. Here are a few to avoid or enjoy sparingly.
- Cream and half-n-half. The classic coffee lighteners made with whole-fat milk have high levels of saturated fat, which has been shown to increase levels of LDL cholesterol. More cholesterol-friendly choices include nonfat or low-fat options or plant-based milks with no saturated fat.
- Sweet coffee drinks. Those frothy, sugary coffee concoctions popping up at more and more coffee shops have more in common with a milkshake than a cup of coffee and, besides packing in a lot of sugar, may contain ingredients high in saturated fat. Ask about ingredients before you indulge.
- Bulletproof coffee. Popular with fans of the ketogenic diet, bulletproof coffee is a breakfast substitute that calls for adding butter and coconut oil into your daily cup of joe. Both have high levels of saturated fat and there have been several case reports of people who regularly drink bulletproof coffee having sharp rises in their LDL cholesterol.
The bottom line for coffee and cholesterol is the same as many foods and beverages: Enjoy it in moderation, be mindful of how it is made, and know what ingredients are going into it.
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Try Having One Vegetarian Meal Every Week
Dont let the word vegetarian scare you. By choosing a smartly prepared vegetarian meal, youre hitting multiple cholesterol-lowering goals at the same time, like eating healthier fats and getting more soluble fiber. Plus, many vegetarian meals are just as flavorful and filling as their meaty cousins.
Heres one idea for a low-cholesterol recipe: Try a freshly prepared salad with a sesame vinaigrette and some grilled, spiced tofu. For dessert, add some fresh blueberries, strawberries and oats to low-fat vanilla yogurt.
The key here is to build up a routine, like making every Tuesday night vegetarian night. Once that becomes the norm, try expanding to different nights, or add a weekly vegetarian lunch, too. You can also be flexitarian by just eating smaller portions of meat. Over time, these modifications can really pay off.
Studies Show That Spirulina Is One Of The Natural Ways To Reduce Cholesterol And Triglycerides
According to an article by the US National Library of Medicines, Spirulina is now listed by the US Food and Drug Administration under the category of Generally Recognized as Safe , as many toxicological studies have proven Spirulinas safety.
This is encouraging for potential consumers of the super-food Spirulina as there is a considerable body of evidence that this is one of the natural ways to reduce cholesterol and triglycerides. Studies show that Spirulina significantly reduces the high-density lipoprotein bad cholesterol but does not impact on high-density lipoprotein cholesterol, known as the good cholesterol. The study in the US National Library of Medicines is typically cautious. It adds more research is needed before Spirulina can be officially recommended to lower cholesterol levels. However, its role as a natural food supplement in combating hyperlipidaemia, in combination with other therapeutic options, should not be overlooked.
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Home Remedy For Lower Cholesterol #7 Get A Cat
University of Minnesota Researchers studied more than 4000 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%.
Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law. This may be related to a cats ability to purr.
In the article The Cats Purr and Sounds That Heal, the author states that The type of frequencies that are found in the cats purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.
History & Origin Of Spirulina
You can find details of its origin and its history on our page, What is spirulina about?
We also explain the importance of selecting the right Spirulina for you.
Spirulina FAQs are here
Any questions on one of the natural ways to reduce cholesterol levels?
If you have any specific questions, we would be happy to try and answer them or suggest other resources. Please leave any questions below.
Looking for further information or ideas on how to control cholesterol? Healthymindhealthypeople have a range of suggestions, including how to get tested.
Read Also: List Of Foods To Lower Triglycerides And Cholesterol
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.
How Often Should I Have My Cholesterol Tested
Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.
All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.
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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.
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Instead Eat Healthy Fats
Not all fats are created equal when it comes to triglycerides. Certain healthy fats actually make the body work better, according to the American Heart Association, so you do want to include them in your diet. Replacing saturated fat with monounsaturated and polyunsaturated fat has been shown to help reduce TG levels, Palinski-Wade says, adding that the connection is quite direct: Research has shown that every percent you decrease your intake of trans fatsreplacing them with monounsaturated or polyunsaturated fatlowers your triglyceride levels by the same amount. Eating avocados and cooking with olive oil instead of butter are great ways to add these healthy fats to your diet. Olive oil also contains another fatty acid that can reduce your heart attack risk by 48 percent.
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Weed Out Trans Fats And Saturated Fats
There is so much evidence implicating trans fats in heart disease. “The first thing we do when I’m counseling patients is to go over all the sources of trans fats in their diet and make substitutions,” McManus says.
Trans fats are created by adding hydrogen to a liquid fat to help it solidify. Food manufacturers started using trans fats because they extend the shelf life of packaged baked goods. Fast-food purveyors took to them because they can be reused again and again. Although public pressure has forced the food industry to phase out trans fats, they haven’t disappeared entirely. To avoid eating them inadvertently, scrutinize the labels on food packages before you put them in your shopping cart. If you see “partially hydrogenated” in the list of ingredients, pass that product by. If trans fats aren’t banned from restaurants in your area, ask if the cook uses partially hydrogenated oil before you order.
Saturated fats and dietary cholesterol, which are derived primarily from animal products, aren’t exactly heart-healthy, but it’s all right to eat them in small amounts. McManus says that because eggs are such a good source of nutrients, it’s okay to have as many as four yolks a week and whites as often as you like. She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meatsbut only to small portions of each one every couple of weeks or so.
Focus On Monounsaturated Fats
As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way your body uses them. Monounsaturated fats have only one double bond.
Some recommend a low fat diet for weight loss, but research is mixed on its effectiveness in controlling blood cholesterol.
One research report acknowledged that lower fat intake is an effective way to reduce blood cholesterol levels. However, researchers were concerned over potential negative effects of low fat diets, such as lowering HDL and increasing triglycerides .
In contrast, research has shown that a diet high in monounsaturated fats, such as the Mediterranean diet, helps reduce levels of harmful LDL and increase levels of healthy HDL .
Monounsaturated fats may also reduce the oxidation of cholesterol, according to research. Oxidized cholesterol can react with free radicals and contribute to clogged arteries. This can lead to atherosclerosis or heart disease .
Overall, monounsaturated fats are healthy because they decrease harmful LDL cholesterol, increase good HDL cholesterol and reduce harmful oxidation (
summary
Monounsaturated fats like those in olive oil, canola oil, tree nuts, and avocados reduce LDL cholesterol, increase HDL cholesterol, and reduce the oxidation that contributes to clogged arteries.
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Their Study Rocked The Natural Health World
This trial led by Dr. Vincenzo Mollace, Professor of Cardiology at the Magna Graecia University gave participants 500 mg of Bergamonte®, a patented form of bergamot extract daily which produced astounding changes in just 30 days:*
- Total cholesterol fell 21%
- Good HDL cholesterol jumped 22%
- Blood sugar levels dropped by 18%
In addition, it lowered dangerous triglycerides by a whopping 29%
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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Simple & Natural Ways To Reduce Cholesterol
Cholesterol is an essential component of metabolic processes in the body. It is needed for the flexibility of cellular walls and for producing hormones in the body. Only when there is too much of it in the body, it spells trouble. Cholesterol plaques the arteries and is the primary cause of heart disease in the world. But there is no cause for worry. Even if you have been living a very unhealthy lifestyle, if you make small changes now, you could scale back the cholesterol levels in your body.
Signs And Symptoms Of High Triglyceride
High triglycerides usually do not cause symptoms. However, it can pose a risk of:
- Cholesterol problems
A simple blood test that goes by the name of a lipid panel is administered to determine your triglyceride and cholesterol levels. Fasting for 8-12 hours prior to the test is advised to get an accurate measurement of your triglyceride level and to determine whether your triglycerides fall into a healthy range.
Normal triglyceride level less than 150 mg/dL
Borderline high triglyceride level 150 mg/dL to 199 mg/dL
High triglyceride level 200 mg/dL to 499 mg/dL
Very high triglyceride level 500 mg/dL and above
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