Natural Ways To Reduce Triglycerides

Eat Fatty Fish Twice Weekly

What natural ways to lower high cholesterol & triglycerides levels? – Ms. Ranjani Raman

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

How To Reduce Triglycerides: Take Omega

Omega-3 fatty acids help lower triglycerides, even in patients with coronary artery disease. Sardines, salmon, flax seeds, and walnuts are excellent food sources of omega-3 fatty acids.

Most people, however, dont eat enough of these foods in order to get the amount of omega-3s needed to reduce high triglycerides. As such, supplementation is the only way to obtain the needed amount of omega-3s each day. When purchasing an omega-3 supplement, read the label to make sure the daily intake of DHA and EPA added together equals 1,000 mg, which is the amount recommended for cardio protection.

Exercise More & Differently

Since obesity and excess weight are linked to higher triglycerides, exercising is an obvious way to counteract high levels. Studies show that a combination of aerobic exercise and resistance training can reduce triglyceride levels and stimulate weight loss. After reviewing many studies, scientists gave these specific recommendations: increase your physical activity to more than 30 minutes per day five times per week combined with moderate to high-intensity resistance training. One study found that after one hour of exercising, triglyceride levels declined but not until after 24 hours in men who did not normally exercise.

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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

Instead Eat Healthy Fats

7 Foods for Reducing Triglycerides Naturally

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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What Are The Risks Of Having High Triglycerides

High triglyceride levels often go along with high cholesterol and come with the same elevated risk of chronic health problems. In fact, a high triglyceride level is one of the criteria for metabolic syndrome, a combination of health issues that leads to an increased risk of diabetes, heart disease, and stroke.

Increase Fibre Quantity In Your Diet

High-fibre foods are also rich in carbohydrates, however, they are more complex to break down and are gradually absorbed by the body. Dietary fibre also helps you feel full without having consumed excess calories. Therefore, it directly lowers your triglyceride levels.

Choose healthy fats

The main source of triglycerides is fats, themselves. Thereby, a reduction in the fat content that you consume can help you achieve good triglyceride levels. However, fat is also an essential component of your body. There are both healthy and unhealthy fats. In order to reduce triglycerides, you should aim to consume more healthy fats and decrease your intake of unhealthy, saturated fats. Healthy fats include omega-3 fatty acids that are found in oily fish, olive oil and other supplements.

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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

A regional and customised diet to know what all food you can have and what not.

To understand portion size of particular food and how to divide meals throughout the day.

What type of oil should be used for cooking.

How much oil can be used in a day.

What cooking methods can be used to prevent high triglycerides.

What physical activity and exercise can reduce the level of high TGs.

Lowering Triglycerides Without Medication

4 Ways to Lower Triglycerides Naturally!

Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.

Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
Stop smoking. It isnt good for triglyceride levels or for anything else.

About the Author

Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing

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Good Bad And Triglycerides: High Cholesterol Could Be Hiding In Plain Sight

According to the Centers for Disease Control & Prevention, nearly 94 million U.S. adults age 20 or older have total cholesterol level higher than 200 mg/dL. Twenty-eight million adults in the United States have total cholesterol levels higher than 240 mg/dL.

High cholesterol usually doesnt have any symptoms. As a result, many people do not know that their cholesterol levels are too high. It is recommended that adults age 20 years or older have their cholesterol checked every 5 years. The screening test that is usually performed is a blood test called a lipoprotein profile.

Experts recommend that men aged 35 and older and women age 45 and older be routinely screened for lipid disorders. The lipoprotein profile includes:

Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.
Your cholesterol numbers show how much cholesterol is circulating in your blood. Your HDL is the one number you want to be high . Your LDL should be below 100. Your total blood cholesterol should be below 200.

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.

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Your health and well-being both inside and out mean everything to me.

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What Are Triglycerides And Why Do They Matter

9 Natural Ways to Reduce Your Triglycerides

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.

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Ways To Lower Your Cholesterol Without Medication

Cholesterol is a waxy substance in your blood and is also found in certain foods. Ideally, your total cholesterol levels will fall under 200 milligrams per deciliter . Your LDL, or bad cholesterol, levels should fall under 100 mg/dL. And your HDL, or good cholesterol, should stay at 40 mg/dL or higher. If you have high cholesterol levels, changing your lifestyle can go a long way.

Dr. Javier Sosa and our team at Woodlands Primary Healthcare provide blood tests to help identify cholesterol-related risk factors. We can also make lifestyle recommendations that suit your specific needs.

Here are nine ways you can lower your cholesterol levels without medication:

Choose Foods That Help Improve Your Ldl And Hdl Levels

Following a healthy eating plan can play a big role in your overall health, including your blood sugar and blood lipid control. What you eat and your cholesterol levels go hand in hand.

Foods that can help lower cholesterol:

Fiber , healthy fats , and plant stanols or sterols have all been shown to help lower cholesterol.

Other ways to improve cholesterol:

Reduce sugar intake: Cut the amount of added sugars you eat. This is especially important for people with high triglycerides. The grams of sugars on the Nutrition Facts label of a food package, however, doesnt tell you if sugars have been added . Instead, look at the ingredients list for items such as sugar, corn syrup, high fructose corn syrup, molasses, maple syrup, or agave to see if there are added sugars in the product. Natural sugars, such as those found in fruit and dairy products, are also counted as sugars on the Nutrition Facts label. Limit how much sugar you use to sweeten drinks or in recipes.

Limit high-cholesterol foods: People with diabetes should consume no more than 200 milligrams of cholesterol per day, according to the ADA.

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What Is The Alarming Level Of Triglycerides

Below 150 mg/ dl is the normal triglyceride level and above 150 is considered as high . So here again I would say that the alarming level of serum triglycerides depends upon a persons overall health. Like one who has a history of high TGs or family history of heart issues or already has any heart disease should consult a cardiologist for better opinion on whether the level can be managed with lifestyle or medicine should be started.

Reviewed byMD , PG , PG Diploma

To get guidance on nutrition & tips on effective home-remedies, download the Zyla app.

High Cholesterol Possible Causes

How To Lower Your Triglycerides Fast And Naturally

Genetic conditions like familial hypercholesterolemia can cause high cholesterol that is not affected by diet. If very high cholesterol runs in your family, you should get tested for one of these disorders.

Lifestyle factors like smoking, excessive alcohol use, and lack of exercise can cause higher cholesterol levels.

Medical conditions like hypothyroidism, diabetes, kidney disease, and liver disease can also cause high cholesterol.

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What Are Normal Triglyceride Levels

Triglycerides below 150 milligrams per deciliter of blood are considered normal. Anything above 150 mg/dL is considered elevated. To assess triglyceride levels, doctors typically do a standard cholesterol blood test, which includes your triglycerides, total cholesterol, high-density lipoprotein cholesterol, and low-density lipoprotein cholesterol.

Normal: Lower than 150 mg/ dL, or 1.7 mmol/L
Borderline high: 150 to 199 mg/dL, or 1.8 to 2.2 mmol/L
High: 200 to 499 mg/dL, or 2.3 to 5.6 mmol/L
Very high: Greater than 500 mg/dL or above, or 5.7 mmol/L

How To Reduce Triglycerides: Increase Your Intake Of Dietary Fiber

Studies show that low dietary fiber is associated with high levels of triglycerides and low levels of HDL good cholesterol. The current recommendation for fiber is about 25 to 30 grams daily. Unfortunately, the average American eats about 10 to 12 grams of fiber each day. No wonder were sick!

Avoid trying to get your fiber from carbohydrates such as wheat breads. Instead, increase your consumption of beans, oatmeal, apples, bananas, pears, greens, and sweet potatoes. You can also take psyllium fiber supplements. Psyllium not only helps reduce high triglycerides, but it also helps curb appetite and stabilize glucose levels, which in turn helps reduce carbohydrate cravings. It is best to follow the manufacturers dosing instructions and take the supplements with plenty of water.

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Avoid Refined And Processed Foods

You gain a large number of calories from foods that are rich in carbohydrates. However, the carbohydrates you get from refined and processed foods are unhealthy. It is because once consumed, they get easily converted into sugar and lead to a rise in triglyceride. Some common sources of processed foods include rice, pasta and white bread.

What Are Triglycerides

10 Natural Ways to Lower Triglyceride Levels

When you eat, the extra calories, sugar, and alcohol that your body doesnt need right away are converted into triglycerides and stored in fat cells. When you need energy, hormones release triglycerides.

If you typically consume more high carbohydrate foods than you burn, you could have a high triglyceride level.

High triglyceride levels are considered a high-risk factor for narrowing of the arteries , which can lead to stroke, heart attack, and peripheral arterial disease . If your triglyceride levels are high, you could be at high risk for pancreatitis and liver disease.

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Eating Well + Exercise

For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3

The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.

All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.