What Other Lifestyle Changes Help Lower Triglycerides
Lifestyle strategies are a way to lower triglycerides naturally.
Weight loss has a positive effect on triglycerides. For every 5% to 10% weight reduction, triglycerides may be lowered by 20%. Another way to look at this: For every kilogram lost, triglycerides may be reduced by 2%.
Increasing physical activity lowers triglycerides.
- Aerobic activity of any kind, especially when done after a meal, uses up triglycerides that are in the blood ready to be used as fuel. This not only lowers triglycerides but also helps with abdominal obesity.
- Exercise is most effective for lowering triglycerides when they are very elevated. If triglycerides are optimal , exercise will not further lower the level.
All together, intensive lifestyle strategies can reduce triglycerides by 50% or more over a year. Lifestyle strategies can enable people to effectively reduce triglycerides without medicine or drugs, plus there are many other positive effects on other aspects of health and well-being. This is the recommended approach of the American Heart Association for anyone with triglycerides greater than optimal .
What Vitamins And Supplements Help Lower Triglyceride Levels
Fish oil lowers triglycerides. The dose needed to reduce triglycerides is 1 to 4 grams of EPA/DHA per day. Four grams per day has been shown to reduce triglycerides by 25% to 30%. People with the highest triglycerides benefit most. It is worth noting that non-marine omega 3 fatty acids do not appear to lower triglycerides in the same way. The prescription form of synthetic omega-3 fatty acids, Lovasa, Vascepa, or Epanova is approved by the US Food and Drug Administration for people with triglycerides over 500 mg/dL.
Niacin is another supplement for lowering triglycerides. Both regular and extended-release nicotinic acid has been shown to reduce triglycerides by up to 40% . Niacin has the added benefit of increasing HDL and lowering LDL. The high doses of niacin needed to lower triglycerides can cause uncomfortable flushing in some people. To avoid this, niacin can be taken with baby aspirin, with food, or with an extended-release form of niacin/nicotinic acid . Inositol-hexanicotinate, marketed as no-flush niacin, is NOT the same thing and contains very little nicotinic acid.
Fibers, such as chia, flax, psyllium, or bran, help lower triglycerides. Fibrates, a class of cholesterol-lowering drugs that have been used for decades, also have a triglyceride-lowering effect through the same general mechanisms.
There are other supplements with limited research supporting their benefit in hypertriglyceridemia.
Eat More Protein & Unsaturated Fats
Compared to a diet high in carbs, diets rich in protein and unsaturated fat reduced triglycerides by about 10 mg/dL in a study of 164 people with high blood pressure .
Diets high in monounsaturated fats, found in olive oil and avocados, decreased triglyceride levels better than a high-carb diet over 7-weeks in 85 people with an increased risk of heart disease. An olive-oil-rich diet also decreased the buildup of triglycerides in the liver .
A diet high in monounsaturated fats and omega-3s decreased triglyceride levels in 17 men with moderately increased triglycerides .
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Eat The Right Foods For You
As weve seen, there are some broad dietary guidelines you can follow to help lower your triglyceride levels.
But our research shows that everyones blood fat responses to the foods they eat are personal, with more than 10 times the difference between some people.
ZOE runs the largest nutritional study of its kind, with over 15,000 participants so far. Based on our studies, weve developed a personalized nutrition program that takes your unique biology into account to help you improve your metabolic health.
Using the latest scientific techniques, the ZOE at-home test analyzes your triglyceride and blood sugar levels after eating, as well as the microbes in your gut.
Based on your results, the ZOE program then gives you advice on the best foods and food combinations for your body and your long-term health goals.
You can take a free quiz to find out more.
Nutritional Supplements For High Triglycerides And Cholesterol
When attempting to reduce cholesterol and triglycerides so as to prevent heart disease, you will find yourself in a vitamin store, confronted with dozens of supplements. Whenever it comes to the supplements that can help lower triglyceride levels, high-dose fish oil has by far the best evidence though there are some exceptions for people who have high LDL cholesterol, and the preservation of the fish oil may matter. Certain probiotics, red yeast rice, cinnamon, berberine, fluid apple cider vinegar, as well as other supplements may help lower triglycerides in some people however, the evidence for these is based primarily on a slight number of clinical trials.
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Consumption Of More Fiber
Fiber is of two types: soluble and insoluble fiber. Insoluble fiber does not absorb water and only helps to bulk up the stool in the treatment of diarrhea and constipation.
Soluble fiber, on the other hand, can dissolve in water to form a viscous liquid that slows down the movement of food in the gut.
This slows down the digestive process and suppresses appetite thereby reducing the intake of calories from meals.
The slow release of simple sugars into the blood will also help to reduce the production of insulin and consequently, the transformation of glycogen into triglycerides.
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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.
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Taking Supplements To Lower Triglycerides
The data show that diet and exercise are practical approaches for lowering triglycerides. However, for some people, lifestyle changes may not be enough. In that case, it may be worth discussing supplements with your healthcare provider.
Disclaimer:
Heres a list of possible choices.36
- Niacin: 2,000 to 3,000 mg per day37
- Berberine: 500 mg twice daily38
- Fish oil: Eicosapentaenoic acid 2 to 4 grams per day 39
- Curcumin: 80 to 100 mg daily40
- Fenugreek: 10 grams per day41
What Are Triglycerides And Why Do They Matter
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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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:
What Are The Best Supplements For Healthy Cholesterol
Any supplements rich alpha linoleic acid or ALA can help you maintain healthy cholesterol levels. You will need to ingest 2g of ALA per day to achieve this beneficial effect.
Other supplements thought to help you maintain healthy cholesterol levels include garlic, available in an odourless tablet, and conjugated linoleic acid, or CLA.
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What Causes High Triglycerides
Aside from consuming a high-fat and/or high-carb diet, other lifestyle factors can contribute to high triglycerides, specifically excess weight, lack of exercise, drinking too much alcohol and smoking. Dr. Malaney adds that it can also be a side effect of certain medications, such as some birth control pills, beta blockers, antipsychotics medications, and corticosteroids.
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Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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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.
What To Do Instead: Make Lifestyle Changes
The only proven way to reduce cholesterol naturally is to adopt lifelong healthy habits and ditch the not-so-great ones, says Dr. Martin. Stop smoking. Try a Mediterranean diet. Skip processed, high-in-saturated-fat foods as much as possible. Find a form of exercise you can be consistent with . The American Heart Association is a good place to start for tips and ideas, but talk to your doctor about what will work for you. Sometimes, diet and exercise can only go so far you may need prescription statins to help get your cholesterol to a comfortable level.
- Fish Oil for Heart Health:Journal of the American Medical Association. . Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events in Patients at High Cardiovascular Risk: The STRENGTH Randomized Clinical Trial. jamanetwork.com/journals/jama/article-abstract/2773120
- Red Yeast Rice Extract:European Journal of Preventive Cardiology. . Variability in strength of red yeast rice supplements purchased from mainstream retailers. pubmed.ncbi.nlm.nih.gov/28641460/
- Garlic and Cholesterol:Archive of Internal Medicine. . Effect of Raw Garlic vs Commercial Garlic Supplements on Plasma Lipid Concentrations in Adults With Moderate Hypercholesterolemia: A Randomized Clinical Trial. jamanetwork.com/journals/jamainternalmedicine/fullarticle/411743
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When Should You See A Doctor
Because high triglyceride levels usually do not cause any symptoms, theyre typically spotted when a doctor orders a blood test that includes a lipid panel.
If you do not have high risk factors, including health conditions and some lifestyle factors, a doctor will order a lipid panel every few years to check cholesterol and triglyceride levels.
If your lipid panel results show above normal triglyceride levels, a doctor may suggest lifestyle changes focused on diet and exercise. If diet and exercise do not have the desired effect, they may recommend medication such as statins or fibrates.
Linking High Triglycerides And Cholesterol With Poor Vitamin E Function
A recent study published in the American Journal of Clinical Nutrition found that high lipid levels were associated with higher levels of -tocopherols in the blood. But these higher levels did not correlate to a higher rate of absorption of the vitamin. Instead, the authors determined that as total lipids increased, the longer -tocopherol remained in circulation and the slower it was taken up by tissues. When lipids are high, vitamin E is stuck circulating through the bloodstream instead of being distributed to tissues that need it. They estimated that only 24% of the vitamin E ingested actually made it to tissues in the body.
The researchers also found that plasma -tocopherol levels were higher in older participants compared to younger participants triglycerides and cholesterol tend to increase with age. These results highlight the importance of reducing triglycerides and cholesterol, especially as we age, which could help us to get the vitamin E we need to stay healthy.
According to Maret Traber, lead author on this new study, the recommended daily intake of 15 mg is not too high, as some critics suggest. Many of us, especially people who have high lipids, might not be getting as much as we need.
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Getting Your B Vitamins Through Food Or Through Supplements
So if the bottom-line message here is that these B vitamins for cholesterol can help regulate healthy cholesterol levels, how can you be sure youre getting enough? Check your diet first food is always the best way to get your nutrients.
Foods rich in Vitamin B include whole grains, red meat, dairy products, sunflower seeds, almonds, broccoli, spinach, citrus fruits, bananas, and avocados, says Dr. Liana Casusi, MD, Medical Consultant at Oh So Spotless. If certain food cannot be included in the diet, then Vitamin B supplementation is suggested.
If youre trying to lower cholesterol naturally and achieve therapeutic levels of these nutrients, you may need to add B vitamin supplements to your daily routine.
Nutrition Research. 2011 Aug 31:608-15. Illingworth DR, et al. Comparative effects of lovastatin and niacin in primary hypercholesterolemia. A prospective trial. Arch Intern Med. 1994 154:1586-1595. Seminars in Thrombosis and Hemostasis. 2000 26:341-8.
Originally published in 2012, this post is regularly updated.
Vitamin E Absorption In The Body
Vitamin E is a fat-soluble vitamin, meaning that the absorption, transport, and distribution to the bodys tissues are highly depended on dietary fat. Once ingested, vitamin E circulates in the body bound to lipids. Higher levels of cholesterol and triglycerides have been associated with higher levels of vitamin E in the blood. But this does not mean that the body is getting more vitamin E in fact, recent findings show it likely means the opposite.
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Eating Fatty Fish Weekly
Fatty fishes are a good source of Omega-3 fatty acid which is an essential polyunsaturated fatty acid. Polyunsaturated fatty acids are better than saturated fatty acids because the liver converts them into ketones while saturated fatty acids are converted into LDL and VLDL.
Also, they can be taken around the body without leaving their traces in blood vessels.
Do High Triglyceride Levels Affect Hdl And Cholesterol Levels
Triglycerides are involved in the transport of fatty acids to muscles and tissues for energy.
- HDL particles are involved in the transport of excess fatty acids from the periphery back to the liver for elimination. Because of these competing roles, it is very difficult to increase HDL, the healthy good cholesterol, without first addressing triglycerides.
- HDL not only transports excess lipid to the liver for disposal, but it also transports cholesterol to organs such as the adrenals, ovaries, and testes for steroid hormone synthesis.
- Many of the strategies discussed here that lower triglycerides are also known to raise HDL.
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