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What Do You Do To Lower Your Triglycerides

Choose Healthy Fats Over Saturated Fats

High Triglycerides? How to Lower Triglycerides (NATURALLY!)

Another way to lower triglycerides and cholesterol naturally is by eating healthy fats. Omega-3 fatty acids lower triglycerides and bad cholesterol by increasing fat metabolism, according to the AHA. Omega-3 fatty acids are found in oily fish, such as salmon and herring, olive oil, and dietary supplements. For people with high triglycerides, the AHA recommends prescription-strength omega-3 fatty acid supplements at a dose of 4 grams per day, although its still best to get it from foods. Saturated fats, which come mainly from meat sources, should be limited to no more than 5 to 6 percent of your total daily calories, and your daily intake of cholesterol should be no more than 300 mg, according to the AHA.

How Are High Triglycerides Treated

The best ways to lower triglycerides include losing weight, eating fewer calories, and exercising regularly . Diet changes that may help include avoiding fats and sugar and refined foods . Also avoid alcohol and limit fats found in meats high in saturated fat, egg yolks, and whole milk products. Trans fats, found in fried foods and commercial baked products, are unhealthy. Eat healthy monounsaturated fatsolive, peanut, and canola oils. Eat fish high in omega-3 fatty acids instead of red meat.

If diet changes and exercise dont work, medicines such as nicotinic acid , fibrates , and omega-3 fatty acids can help lower triglycerides. Niacin side effects limit its use. Cholesterol-lowering medications known as statins can also lower triglycerides, but their effect is limited.

Its also important to control diabetes since a high sugar level will also increase triglycerides.

Limit Your Added Sugar

You know that too much of the sweet stuff is bad news, and thats definitely the case here. When youre eating sugary foods, its easy to end up chowing down on more calories than your body needs.

The excess will be turned into triglycerides, which can lead to serious trouble:One 15-year study found that people who got 25 percent of their calories from sugar were twice as likely to die from heart disease as those who ate significantly less.

The American Heart Association recommends that women consume no more than 6 teaspoons and men consume no more than 9 teaspoons of added sugar per day.

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Top Foods To Help Lower Triglyceride Levels

3 ).

Diet plays a major role in the production of triglycerides in your body. Certain foods may even help lower your blood levels.

Here are 8 top foods that may help lower triglyceride levels.

5 ).

Daily intakes of at least 25 grams of soy protein were most effective at lowering these fats in the blood .

Soybeans, edamame, tofu, and tempeh are excellent sources of isoflavones, a health-promoting compound linked to reduced triglycerides, weight management, and improved menopause symptoms .

Fermented soy products like natto and tempeh have a higher nutritional value than unfermented soy. When used to replace sources of animal protein, they have a potent triglyceride-lowering effect .

How Long Does It Take To Lower Triglycerides

10 Steps to Lower Triglycerides

Depending on whats causing your high triglyceride levels, you may be able to lower them in just a few days. A night out drinking or eating foods high in sugar can cause a spike in your triglyceride levels. Limiting alcohol and sugar intake can bring your levels back to normal within a few days.

If you have consistently high triglycerides, it may take a few months for them to return to a healthy range. How fast they lower depends on the lifestyle changes, diet, and medications youre taking.

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High Cholesterol And Tips To Lower It

Did you know your body needs cholesterol to build cells, and make vitamins and hormones? When we hear about cholesterol, we might automatically think of it as being bad or negative. But its only a problem when we have too much of the bad kind of cholesterol or not enough of the good. Read on to learn how this waxy substance plays a big part in our overall health.

Your Insulin Levels Could Decrease

Insulin is a hormone made by the pancreas, and it’s released in response to rising blood sugar levels after you eat food, per the Centers for Disease Control and Prevention. Insulin’s job is to “unlock” cells in your muscles, liver and fat, and push glucose from your blood into those cells, thereby giving you energy now or storing it for later. There’s a danger, though, in having insulin levels that are too high, as it can increase your risk of obesity, type 2 diabetes and cardiovascular disease, 2020 research published in BMC Medicine shows.

The benefit of IF is that it also acts on insulin. “Periods of fasting will decrease the amount of insulin circulating in the bloodstream because it will not need to be released as often,” says Poillon. “This does not only help burn fat but also lowers the risk of developing certain diseases such as prediabetes and diabetes.”

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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.

Increase Your Intake Of Unsaturated Fats

How To Lower Your Triglycerides Fast And Naturally

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .

Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.

A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .

One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.

It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .

Summary

Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.

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How Can You Lower Triglyceride Levels

If you are diagnosed with high blood triglycerides, your doctor may first recommend that you adopt heart-healthy lifestyle changes. These may include:

  • Choosing heart-healthy foods and limiting alcohol, added sugars, and foods high in saturated fat
  • Getting regular physical activity
  • Aiming for a healthy weight
  • Getting enough good quality sleep
  • Managing stress

What Is A High Triglyceride Level

High triglycerides can be dangerous to your health. Unfortunately, high triglycerides, like high cholesterol, rarely causes symptoms. Its vital to get routine lipid blood tests to check cholesterol numbers.

Your healthcare provider determines total cholesterol by looking at a combination of triglycerides, HDL and LDL numbers. If your triglycerides and LDL cholesterol are high, but your HDL is low, you have an increased risk of heart attack and stroke.

For the most accurate reading, you should fast 8 to 12 hours before a lipid blood test. A healthy number for triglycerides is below 150 milligrams per deciliter .

Your healthcare provider classifies high triglyceride levels as:

  • Mild: 150-199 mg/dL.
  • Severe: Greater than 500 mg/dL.

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Eating Foods With A Low Gi

The glycemic index indicates how much a specific food is likely to increase your blood sugar levels.

For example, oats have a low GI, but white bread has a high GI and is more likely to lead to a big spike in your blood sugar.

Research suggests that eating a low glycemic diet is associated with lower triglycerides.

Consider The Bigger Picture

Best Diet To Lower Cholesterol And Blood Sugar

Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.

If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.

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What Foods Can Help Lower Triglycerides

Now that you know which foods to avoid, what foods can you add into your diet that can help support healthy triglyceride levels? “Foods to emphasize are high fiber vegetables with lower sugar content, such as cruciferous vegetables,” Archibald says. “Including legumes, canned or cooked from their dried versions, will add both fiber and satiety to the plate.”

Adding healthy omega-3 fats can be helpful as well. “Among fats, seek out foods rich in omega-3 fats, which not only act as natural anti-inflammatories in the body but can also prevent the production of triglycerides and cholesterol in the liver,” says Archibald.

Here are 20 foods that can lower triglycerides.

Limit Your Alcohol Intake

Heavy drinking is associated with many health issues, including high triglyceride levels. Too much alcohol leads to cholesterol problems by adding extra calories, carbs, and sugar to your diet.

When youre trying to curb your drinking, it helps to avoid triggers that cause alcohol relapses. This includes people, situations, certain foods, and places that increase the urge to drink.

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Your Metabolic Health Might Improve

Among adults who have overweight or obesity, certain types of IF helped them decrease their body weight by 5% and lose fat, as well as lower bad LDL and total cholesterol, triglycerides, fasting glucose and insulin and blood pressure, according to a large umbrella 2021 review in JAMA Network Open. Only certain types of IF lead to these benefits, including 5:2 and modified alternate-day fasting .

In the end, IF may be a bona fide treatment for diabetes and fatty liver disease, say the authors. The only catch was that people were most successful with IF in the first one to six months. After that, people didnt lose any more weight, in part because they may have trouble following the diet long-term.

What Can Happen To Me If I Have High Triglycerides

How to Raise Your HDL & Lower Your Triglycerides (NOT what you Think)

High triglycerides can increase your risk of cardiovascular disease, including stroke, heart attack and heart disease.

A high triglyceride level is one of the signs of metabolic syndrome. This is a collection of health conditions that increase your risk of cardiovascular disease and diabetes.

An extremely high triglyceride level can cause inflammation of the pancreas, the organ in your abdomen that produces insulin.

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Eat Less To Lose Weight

High triglycerides come from regularly eating more calories than your body burns, so eating less overall is one of the best ways to start reining them in.

How much less, exactly? You may want to cut back by 500 to 1,000 calories a day, depending on how many calories youre consuming. Thats enough to help you lose weight, which is key.

Dropping 5 to 10 percent of your body weight is enough to reduce your triglycerides significantly. But definitely get the OK from your doctor before making any major changes to your diet.

Foods And 7 Day Diet Plan To Lower Triglycerides

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Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl.

Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol and low levels of good cholesterol . Include healthy foods to reduce triglycerides.

Preferred amount of different fats and substances in our daily diet:

  • Omega-6 fatty acids account for 5% to 10% of your daily caloric intake.
  • Saturated fats should make up no more than 5% or 6% of your daily calorie intake. 2,000 calories a day.
  • Trans fats should not be more than 1 percent of daily calories intake.
  • Below are the top 25 foods list to know how to reduce triglycerides.

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    You Are Cutting Out All Carbs

    One common step that’s taken to bring down your triglycerides is to reduce your calorie intake by cutting back on carbohydrates, such as simple carbs found in sodas, juices and sweetened beverages, and refined carbs, which are found in white bread, white pasta and snack products.

    This can be a helpful approach: eating too many carbs could contribute to higher triglyceride levels, and cutting back would be one strategy to lower them. However, it is not necessary to cut out all forms of carbs, including those found in whole grains. Whole grains are full of types of fiber and nutrients that work together to benefit your health. Soluble fiber is a type of dietary fiber present in whole grains, vegetables and fruits that slows digestion by attracting water and forming a gel. This process delays the absorption of sugars and fat, softens your stools and promotes regular bowel movements. Together with insoluble fiber, a type of dietary fiber that adds bulk to stools, it can promote fullness and keep you feeling full for longer. In other words, including whole grains as part of your meals and snacks can help regulate your food portion sizes by minimizing your chance of overeating.

    You can incorporate more whole grains by having at least half of your grains as whole grains. Try whole-wheat versions of your favorite pastas and other grain products, and make room for whole grains like oats, brown rice, buckwheat, quinoa and barley in your eating pattern.

    Limit Your Sugar Intake

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

    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.

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    You Are Not Balancing Your Blood Sugars

    Eating too much food with added sugars can also lead to elevated triglyceride levels. Surprisingly or not, added sugars make up more than 13% of an average American’s daily caloric intake, well above the Dietary Guidelines recommendation of less than 10% of total calories per day.

    Added sugars can be present in prepackaged foods, in foods prepared away from home, as add-ins to your coffee and tea or as ingredients in your baked goods .

    When you eat sugar, your liver breaks down its carbohydrates into glucose and transforms them into glycogen that is stored to use as energy later. The liver can only convert a limited amount of glucose into glycogen at one time any excess will be stored as fatty acids. These fatty acids are then used to make triglycerides, which are stored in the fat cells and contribute to body fat.

    Under normal conditions, your pancreas also makes the hormone insulin to respond to the influx of glucose present in the bloodstream. Insulin, which acts as a key to the body’s cells, aids glucose to pass into the cells for energy. When the key and the lock do not fit well, glucose may not move into cells efficiently or at all, causing the pancreas to make more insulin. Eventually, the pancreas may become sluggish in producing insulin, which can lead to insulin resistance and diabetes over time.

    What Are Triglycerides And What Raises Them

    Everyone consumes triglycerides as part of their diet. They circulate in your bloodstream, similar to cholesterol, and pair with proteins to form lipoproteins.

    These lipoproteins carry triglycerides to your tissues, where they are either used for energy straight away or stored as fat for later.

    Triglyceride levels can be measured by a simple blood test. According to the American Heart Association , fasting levels those taken when you havent eaten should be below 150 mg/dl and post-meal levels below 200 mg/dl .

    Many lifestyle factors can raise your fasting triglyceride levels, such as a diet high in refined carbohydrates and saturated fats, a lack of physical activity, drinking too much alcohol, and smoking. Pregnancy and menopause can also have an effect.

    Postprandial lipaemia is the scientific name for the rise in triglycerides that happens after eating. The peak in triglyceride levels is around 45 hours after eating, and the level should return to baseline around 8 hours after eating.

    Measuring triglyceride levels within a 4-hour period after a meal is a strong predictor of your risk of heart disease, even if your fasting triglycerides are within a healthy range.

    That means post-meal triglycerides can act as an early warning system for your risk of heart disease.

    Your blood fat control indicates how well you can clear triglycerides from your blood in other words, how well youre able to handle high-fat foods.

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