Reduce Cholesterol And Triglycerides Levels

How To Lower Your Cholesterol

Lowering Triglycerides – Mayo Clinic

If youve been told that you have high cholesterol or you just want to prevent it what can you do?

There are several ways to manage it, including:

Medication: Depending on your overall cardiovascular disease risk, you might be treated with a cholesterol-lowering medication, such as a statin. The decision to use a statin is based on a womans overall risk for heart attack and stroke including all these factors and the LDL cholesterol value.

If you already have vascular disease or evidence of atherosclerosis, or if you are at high risk for cardiovascular disease, a statin for prevention is strongly recommended because this treats the plaque in the arteries, and lowers LDL cholesterol, Michos says.

Diet and lifestyle:Diet and lifestyle are very important to help maintain healthy cholesterol levels. Even for women who are recommended to take cholesterol-lowering medications, a healthy lifestyle helps these drugs work better, says Michos.

Heres how to maintain a lifestyle that promotes healthy cholesterol levels:

Add these to your shopping list:

Fatty fish such as salmon, trout, mackerel, sardines and albacore tuna
Nuts, including walnuts, pecans, almonds and hazelnuts
Olive oil to drizzle lightly over your salads and vegetables

While nobody wants to have high cholesterol, there are plenty of ways to keep it in check. With regular checkups and attention to what you eat, its possible to manage your cholesterol and blood fats to keep your heart healthy, says Michos.

A Guide To Healthy Eating: Strategies Tips And Recipes To Help You Make Better Food Choices

Eat real food. Thats the essence of todays nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it. Based on a solid foundation of current nutrition science, Harvards Special Health Report A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices describes how to eat for optimum health.

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What About The Mediterranean Diet

The Mediterranean diet is an eating plan that improves cholesterol and lowers your risk of dying early. A big change for most people is to use olive oil instead of other fats and oils. Other parts of the Mediterranean diet include:

Eating less red meat, dairy products, eggs, and poultry
Eating more fish, tree nuts, vegetables, and whole grains
Drinking wine in moderation.

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Let The Healthy Eating Begin

So now I am more confident when it comes to following a cholesterol and triglyceride lowering diet, I can concentrate on introducing other positive changes into my life such as exercise. I will always have to watch what I eat, reducing cholesterol and then maintaining it is not something you do once and that is it.

But, so far I am enjoying learning how to eat healthier and, hopefully, prolong my good health too.

Why Cholesterol Affects Women Differently

Lowering Cholesterol and Triglycerides is EASY to do with some simple ...

In general, women have higher levels of HDL cholesterol than men because the female sex hormone estrogen seems to boost this good cholesterol. But, like so much else, everything changes at menopause. At this point, many women experience a change in their cholesterol levels total and LDL cholesterol rise and HDL cholesterol falls. This is why women who had favorable cholesterol values during their childbearing years might end up with elevated cholesterol later in life. Of course, genetics and lifestyle factors can play big roles, too.

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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.

How Do Foods Affect Triglyceride Levels

Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:

Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
Limit hard candies, chocolates, candy bars, and gummy bears.
Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
Choose sugar-free gum or mints instead of the regular versions.
Try light or low-sugar syrups on pancakes and waffles.
Spread breads and crackers with no-sugar-added jelly or preserves.
Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
When selecting cereals, choose those with no more than 8 grams of sugar per serving.
Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:

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

Diet To Lower High Triglycerides Useful Tips

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

Follow the diet to lower high triglycerides can be particularly challenging, especially for those used to eating in an unregulated or excessive way. Help can come from the couple, sharing the challenge with the partner.

Finally, it is good not to forget the ability ofphysical exercise to consume the triglycerides present in the body, so as to be a possible cause of hypotrigsiceridemia. On the other hand, it can be an excellent ally for lowering high triglycerides. However, it must be considered that this is not a way to escape a healthy diet, a supportive therapy that can make the recovery process faster.

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Neem: A Natural Way To Support Heart Health

Neem was first used in India to treat skin conditions and diseases such as leprosy, diabetes, and gum disease centuries ago. More recently, there has been a growing concern about its ability to support heart health. Neem leaf powder has been shown in studies to lower cholesterol and triglyceride levels, two important factors for good heart health. A study found that feeding Neem leaf powder at 1, 2, and 3 g/kg of feed resulted in a significant reduction in triglycerides, cholesterol, and muscle and serum fat contents. The effect of neem leaf powder on cholesterol was even greater in higher doses. Using neem to support heart health and overall health appears to be beneficial.

Safe Blood Cholesterol Levels

Many factors influence your cholesterol levels.

Total cholesterol levels should be lower than 5.5 mmol/L, if you have no other risk factors.

If you have cardiovascular risk factors such as high blood pressure, pre-existing cardiovascular disease or diabetes, or you smoke, the aim for LDL cholesterol levels would be less than 2 mmol/L.

Approximately half of all adult Australians have a blood cholesterol level above 5 mmol/L. This makes high blood cholesterol a major health concern in Australia.

There are guidelines for target cholesterol levels in different people. Your doctor will talk to you about your cholesterol test results and how to lower cholesterol and reduce your risk of heart disease.

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What Is A Good Cholesterol Level

To understand cholesterol levels, it is first helpful to understand how cholesterol is measured. Cholesterol is not floating around in your bloodstream by itself. If it was, it would just be globs of fat that would not be able to use. For cholesterol to be useful, it attaches to proteins before it enters the blood. These combinations of cholesterol and proteins are called lipoproteins. There are several types of lipoproteins, but the two that receive the most attention are:

Q10 Yet Another Powerful Antioxidant

Coenzyme Q10 is an antioxidant and like vitamin C it helps prevent the oxidization of LDL cholesterol and puts up a brave fight against the free radicals.

The verdict is still out whether Q10 actually and directly lowers your cholesterol levels, but it has been found to be a great help to those taking statins for their cholesterol as it reduces statins side effects .

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Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

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.

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How To Lower Cholesterol Naturally In 28 Simple Steps

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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What To Know About Triglycerides

Lower Your Cholesterol In 1 Week -5 Steps To Reduce Cholesterol, Triglycerides, and Clogged Arteries

In addition to cholesterol, you might hear about your triglycerides, another kind of fat found in the bloodstream. Women should pay particular attention to this. A high level of triglycerides seems to predict an even greater risk for heart disease in women compared with men, says Michos.

When you take in more calories than you need, your body converts the extra calories into triglycerides, which are then stored in fat cells. Triglycerides are used by the body for energy, but people with excess triglycerides have higher risk of medical problems, including cardiovascular disease. Drinking a lot of alcohol and eating foods containing simple carbohydrates , saturated fats and trans fats contributes to high triglycerides. High levels may also be caused by health conditions such as diabetes, an underactive thyroid, obesity, polycystic ovary syndrome or kidney disease.

Triglycerides also circulate in the bloodstream on particles that may contribute to plaque formation. Many people with high triglycerides have other risk factors for atherosclerosis, including high LDL levels or low HDL levels, or abnormal blood sugar levels. Genetic studies have also shown some association between triglycerides and cardiovascular disease.

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What Are Hdl And Ldl

HDL and LDL are two types of lipoproteins.They are a combination of fat and protein. The lipids need to be attached to the proteins so they can move through the blood. HDL and LDL have different purposes:

HDL stands for high-density lipoproteins. It is sometimes called the good cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
LDL stands for low-density lipoproteins. It is sometimes called the bad cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries.

Vitamin E The Lower Your Hdl Is To Begin With The Better It Works

Researchers in Wisconsin have made a very interesting discovery. Not only does vitamin E raise your HDL levels, the LOWER your HDL levels are to begin with, the BETTER it works.

Navigating the jungle of E vitamins can be a bit confusing but the best E vitamin when it come to lowering cholesterol is the E vitamin, tocotrienol. The antioxidant power of tocotrienol is up to 60 times greater than that of normal vitamin E.

Also not only does tocotrienol prevent the building up of plaque in your blood vessels it may even reduce it.

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What Treatments Are Available For High Cholesterol

Treatment may include:

Addressing risk factors. Some risk factors that can be changed include lack of exercise and poor eating habits.
Cholesterol-lowering medicines. Medicines are used to lower fats in the blood, particularly LDL cholesterol. Statins are a group of medicines that can do this. The two most effective types are atorvastatin and rosuvastatin. Other medicines that lower cholesterol levels are ezetimibe and PCSK9 inhibitors.

Replace Saturated Fats With Healthier Fats

Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats such as polyunsaturated and monounsaturated fats will help reduce your cholesterol level.

For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.

Healthy unsaturated fats are found in:

fruits and vegetables

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, doesn’t 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.

Neem Leaves: Benefits And Risks

Ayurvedic medicines contain neem leaves, which are antibacterial, anti-inflammatory, and antifungal. When taken daily for a month, they are said to cleanse the body of all types of infections. Although neem oil and neem bark, both of which are likely to cause miscarriages while pregnant, should be avoided by pregnant women when taking them orally. Neem oil has also been linked to toxic encephalopathy and Reyes Syndrome, so it should be used with caution in children. It is critical that you consult a physician before taking neem oil or neem bark. A daily cup of neem juice is a healthier alternative to regular coffee. This food supplement is used to improve blood sugar control and prevent diseases such as diabetes, and it should be taken on a daily basis at least twice a day. As previously stated, drinking neem juice in moderation should be done in moderation due to the possibility of side effects such as vomiting, diarrhea, drowsiness, blood disorders, seizures, loss of consciousness, comas, and brain disorders. Before you start using neem juice, consult with your doctor.