Quickest Way To Lower Triglycerides

Limit Your Sugar Intake

How to lower Triglyceride Quickly and Naturally || Lower bad cholesterol naturally

Added sugar is a big part of many peoples diets.

While the American Heart Association recommends consuming no more than 100150 calories of added sugar per day, one study found that the average American eats about 308 calories of added sugar daily .

Added sugar is commonly found in sweets, soft drinks, and fruit juice.

Extra sugar in your diet may be turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.

A 2020 review that included data on 6,730 people found that those who consumed sugar-sweetened beverages regularly were over 50% more likely to have high triglycerides, compared with those who did not drink them regularly .

Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children .

Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels .

Even a simple change such as replacing sugar-sweetened beverages with water could decrease triglycerides in some people .

Summary

Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.

How To Quickly Lower Your Triglycerides

You might be wondering what are triglycerides and how do I know if mine are too high?Triglycerides are a type of fat found in our blood that our bodies use for energy. Having a healthy number of triglycerides can be very beneficial in maintaining good health however, when your triglyceride levels get too high, your health may be at risk.

What kind of risk are we talking about?Your triglycerides are measured through simple blood testing. A count of 150 and lower has been commonly referred to as a normal level amount. If you fall in between 200 and 500, your levels are commonly referred to as high or very high. Its at this level that your body becomes more vulnerable to increased risk of metabolic syndrome and heart disease. Regularly consuming more calories than you burn, consuming a lot of alcohol, and poorly-managed diabetes are a few of the causes of high triglyceride levels.

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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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Limit Your Alcohol Intake

While you may want to sip on a glass of wine after a long day, go easy: Drinking too much alcohol is one of the unhealthy habits that are worse for you than you thought. Alcohol can raise your triglyceride levels while also contributing to high blood pressure, obesity, and increased type 2 diabetes risk, according to the AHA. Alcohol is a source of empty calories and sugarwhen this excess energy goes unused, it can begin to collect and build up as triglycerides in the blood, explains Palinski-Wade. Some suggests moderate alcohol intake can raise TG levels by 50 percent or more. The AHA recommends that men have no more than two drinks per day while women keep it to one drink daily. But if you are looking to lower TG levels, refraining from alcohol may be your best option, Palinski-Wade says.

How To Lower Cholesterol Naturally In 28 Simple Steps

Home Remedies to Reduce Triglycerides #howtoreducecholesterol ...

By Rachael Link, MS, RD

There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.

Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.

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Weight Loss And Triglyceride Levels

Weight loss is an important tool to get to a healthy triglyceride level. Because triglycerides are essentially fat stores, reducing the total amount of fat in the body will result in a lower triglyceride level in blood tests.

Even modest weight loss of 5% to 10% of total body weight helps to lower your triglyceride level. This means that going from a body weight of 300 lb to between 270 lb and 285 lb makes a big difference and lowers your risk of heart disease, stroke, and pancreatitis.

The Best Diet For Lowering Triglycerides: A Mediterranean

Throughout the research on lowering triglycerides, two trends emerge. The first is that limiting carbohydrates and increasing fat consumption leads to lower triglyceride levels. The second is that polyunsaturated fats decrease triglycerides more than any other fat.

If we combine these two trends together, we come out with a Mediterranean-style ketogenic diet that restricts carbohydrates more than any other diet and places emphasis on omega-3 rich fish like sardines and salmon and polyunsaturated fat rich nuts and olive oil.

The Mediterranean-style Ketogenic Diet will also provide a healthier amount of vegetables, fiber, and protein than a typical Americans diet, which further improves triglyceride levels.

Not sure what a Mediterranean-style Ketogenic meal would look like? Here are some delicious examples:

Or have a can of sardines on a delicious Oven Roasted Caprese Salad.

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Ways To Lower Triglycerides

Candy, cookies, pies, pastries, ice cream, frozen yogurt, puddings, fat free desserts , fruit juice, other sweet beverages, such as soda, sweetened iced tea, iced coffee beverages, lemonade, fruit punch, sports drinks, energy drinks. Also limit added sugar of any kind, syrup, and honey.

White bread, bagels, pita, etc, white rice, white pasta, white flour in any product, pretzels, rice cakes, ready-to-eat cereals made with white flour.

INSTEAD: use whole grain breads, cereals, and pasta, and increase fiber intake.
Old fashioned or steel cut oats are great choices, as are brown rice, quinoa, wheat berries, amaranth, and other whole grains.
Choose legumes often chickpeas, lentils, pinto beans, kidney beans, black beans, etc.
Note: eating too much of any high-carbohydrate food will contribute to high triglycerides

Choose foods rich in omega 3 fatty acids, and monounsaturated fats :

Fatty fish: salmon, mackerel, sardines, tuna, trout, bluefish, herring, swordfish. Eat at least 2 servings per week limit albacore tuna and swordfish.
Flaxseed oil and ground flaxseed , walnuts, soy products such as tofu and soy milk, dark leafy greens
Other nuts and seeds are also good almonds, pecans, pistachios, cashews, sunflower seeds, etc.

Maintain a healthy weight, or lose weight if needed.

You may be surprised that even a modest weight loss can greatly reduce your TGs, cholesterol, and heart disease risk.

Avoid trans-fatty acids in processed foods

Limit saturated fats

Lowering Triglycerides Without Medication

How To Lower Your Triglycerides Fast And 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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How To Lower High Ldl Cholesterol

Your doctor will set up a plan of lifestyle changes and/or medication that can lower your cholesterol levels and your overall odds of a heart problem. Your plan might include:

A healthy diet. Try not to eat things that are high in saturated fat, cholesterol, or simple carbs such as sugar and white flour. Eat more fiber and plant sterols such as margarine or nuts.
Regular exercise. The kind that gets your heart pumping is best.
Weight loss. Losing even 5 to 10 pounds can improve your cholesterol levels.
Quitting tobacco. If you have a hard time giving up smoking, your doctor can help you find the program thatâs best for you.
Medication. Some drugs, like statins, help keep your body from making cholesterol. Another, ezetimibe , lowers the amount of cholesterol your body gets from food you eat. If you canât take statins or have a severe form of high cholesterol, you might get shots of PCSK9 inhibitors. These meds help your liver remove more LDL from your blood.

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How Your Healthcare Provider Can Help

Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.

As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.

This article was adapted from Cleveland Clinic Heart Advisor.

Do Eggs Raise Triglycerides

While its true that limiting foods that contain saturated fat is recommended when managing triglyceride levels, eggs in moderation may be an acceptable addition. An egg contains 1.6 grams of saturated fat, according to the USDA. However, data suggest that egg consumption does not appear to raise triglyceride levels.

Establish A Sleep Schedule

Earlier I mentioned how high triglycerides are associated with a sluggish thyroid . This is because a lack of thyroid hormone causes lipids to hang out in the blood for longer periods of time.

One way to improve thyroid function, triglycerides levels, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep .

If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bed time and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.

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How To Lower Triglycerides Naturally

If your triglycerides are high, there are natural ways to lower them without resorting to medications, which may have undesirable side effects. Research shows that the currently available drugs haven’t shown the ability to significantly lower heart attack risk or some of the other concerns associated with high triglycerides. Consider these natural remedies.

Why Lowering Your Triglycerides Matter

Lower triglyceride levels are one of the many indicators for better health, while high triglycerides are associated with several health conditions, including the following:

It may be worrisome at first because of all issues that are associated with high triglyceride levels, but it is nothing to go to the hospital over. As with other biomarkers, your blood triglyceride results should only be interpreted along with a multitude of other validated measures for an accurate assessment of your overall health.

Our triglyceride levels do, however, provide us with important clues. The relatively strong association between triglycerides, blood sugar, cholesterol, and many of the conditions listed above give us a clearer picture of what causes high triglyceride levels and how to optimize them.

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Cut Back On Sugar And Refined Carbs

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.

Exercise More & Differently

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

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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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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Eat Your Biggest Meals Earlier In The Day

To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.

A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.

Medications Can Lower Ldl And Triglycerides

To get cholesterol and triglycerides into the target zone, many people with diabetes need to add medications to their healthy eating and exercise plans. Reducing elevated LDL cholesterol is typically the top priority. To achieve the target goals, many people need to take a medication in the statin category.

The American Diabetes Association recommends that statin therapy be added for people who have:

a lower risk of cardiovascular disease and whose LDL cholesterol doesnt hit the target of 100 mg/dl or less with healthy lifestyle change.
cardiovascular disease and who dont reach the LDL cholesterol target of 70 mg/dl or less.

Statin medications are most effective at lowering LDL cholesterol. All medications should be prescribed and monitored by a health care provider.

Common statins include:

Other medications that lower both LDL cholesterol and triglycerides:

Prescription-strength niacin

Other medications prescribed to lower LDL cholesterol:

Bile acid sequestrants, such as Questran or Colestid
Welchol , a bile acid sequestrant that can also lower blood glucose

Other medications prescribed to lower triglycerides:

Prescription-strength fish-oil pills

Other medications to lower cholesterol and blood pressure:

Medications that have been found to increase triglycerides:

Birth-control pills
Tamoxifen, a breast cancer drug

Maintain A Moderate Weight

Maintaining or achieving a moderate weight that is within the BMI range recommended by doctors can help lower cholesterol, while also reducing other heart disease risks.

A person should focus on achieving and maintaining a moderate weight with a combination of healthy eating and lots of physical activity, as both of these can also lower cholesterol.

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Triglycerides And Your Heart

Triglycerides are a type of fat in the body. They can be found in your blood and organs, and are the main cause of bad cholesterol. Levels of triglycerides in the blood can be lowered with natural means. For example, drinking less sugar is a good way to reduce the amount of sugar in your body. Also, losing weight can reduce the amount of triglycerides in your blood. Other foods and supplements can be taken to lower triglycerides levels as well.

What Is The Best Triglyceride Lowering Diet Low

Lets start by comparing two ends of the dietary spectrum Low-carb versus low-fat.

A recent meta-analysis of randomized controlled trials evaluated the effects that low-carb and low-fat diets had on triglyceride levels with conclusive results. Researchers found greater reductions in triglyceride levels on the low-carb diet.

In another study by Bonow and Eckel, the two scientists concluded that low-carb diets produced a more robust triglyceride-lowering effect than low-fat diets, even if there was a similar magnitude of weight loss after one year.

These studies confirm what we found above. Eat more carbohydrates and less fat, and youll increase your triglyceride levels. Eat fewer carbs and more fat, and the opposite will occur. In fact, researchers found that for every 5% decrease in total fat, triglyceride level was predicted to increase by 6% and HDL cholesterol to decrease by 2.2%.

However, there could be other variables at play in this case. When you reduce fat consumption, youll be more likely to eat processed carbohydrates, which limit fat burning and increase fat production. So, high triglycerides levels only have to do with increased processed sugar consumption, right? Not quite.

However, there is another diet that heralded more than the low-carbohydrate ketogenic diet for its health benefits. Could this diet be the perfect balance of carbs and fats? Or is the low-carbohydrate diet always better?