What Is The Best Diet To Lower Cholesterol And Triglycerides

How Quickly Can I Lower My Cholesterol

Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan.

If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your bad cholesterol levels, the sooner you can lower your risk for plaques to form.

You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you.

Whole Grains And Oat Bran

Oat bran is an excellent source of a soluble fiber known asbeta-glucan, which may reduce the amount of cholesterol in your blood. Also, increasing your intake of whole grains like brown rice, bulgur, quinoa, and steel-cut oats can help lower LDL cholesterol levels, according to a 2015 systematic review published in The American Journal of Clinical Nutrition.

There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber is the main cholesterol-lowering fiber type. Blatner says fiber can act like a sponge to soak up excess cholesterol and remove it from the body. Including foods with soluble fiber in your diet can helpreduce LDL cholesterol.

Does Amla Help With Cholesterol Management

Indian gooseberries, popularly known as Amla, have numerous benefits. From a cancer fighter to a hair tonic to even a snake venom detoxifier, the powers of Amla are multiple.

In one study, a reduction in cholesterol was visible when Amla was compared to simvastatin drug treatment. In comparison to other drugs, the benefits of Amla to manage cholesterol are plenty. Studies show that Amla extracts as liquids or in dried form reduce cholesterol levels in par with statins.

But the interest of the drug manufacturing sector in patenting Amlaâs benefits is low. This dilutes the possibilities of extensive and impactful research on the effectiveness of Amla.

For Indian gooseberries to become relevant clinically, More research needs to be conducted. But seeing no economical benefits or patenting this fruit, there is little interest. Without patents, the pharmaceutical industry wouldnât bother to invest in research.

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Increase Your Fiber Intake

Fiber helps regulate the food absorbed and passed through your body, and high-fiber foods can significantly lower both your triglycerides and LDL cholesterol.

Both soluble and insoluble fibers help lower triglycerides. Soluble fiber binds the excess triglycerides like a gel, making it easier for the body to excrete it. Fiber also reduces and slows down the absorption of fats and sugars.

• Eat foods high in soluble fiber such as oatmeal, bananas, peas, and strawberries.
• Eat foods high in insoluble fiber such as whole grains, whole-wheat products, beans, greens, and many vegetables.

Note: If you are just starting to eat fiber-rich foods, increase your fiber intake gradually to avoid gas discomfort. At the same time, increase your water intake to help the digestive system process the fiber and avoid constipation.

Eat Fatty Fish Twice Weekly

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.

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Add Garlic To Your Daily Diet

Garlic is one of the best remedies to reduce triglycerides.

A 2016 study published in the Journal of Nutrition found that garlic supplements have the potential of lowering blood pressure in hypertensive individuals, stimulating the immune system, and regulating slightly elevated cholesterol concentration.

Another 2006 study published in the Journal of Nutrition further highlighted the effectiveness of garlic compounds in suppressing low-density lipoprotein oxidation, which may be one of the mechanisms that make garlic contributive to better cardiovascular health. However, further studies are required to comprehensively validate this health-promoting attribute of garlic.

Do take note that raw garlic has a more profound effect than boiled garlic in controlling these parameters, given fresh garlic has lipid-lowering activity.

How to consume:

• Eat 2 to 3 raw garlic cloves on an empty stomach daily for a few months. You can also include fresh garlic in your salad dressings.
• Alternatively, take garlic supplements after consulting your doctor.

Food Items You Can Easily Consume To Lower Triglyceride

Legumes : Legumes like beans, peas and lentils can help lower LDL levels and are a good source of plant-based protein.

Nuts, Especially Almonds and Walnuts : Nuts also contain protein. Theyâre particularly rich in L-arginine, an amino acid that helps make nitric oxide. This, in turn, helps regulate blood pressure

Fatty Fish : Fatty fish contain high levels of omega-3 fatty acids and have been linked to a decreased risk of heart disease and stroke.

Whole Grains, Especially Oats and Barley : Oats: They contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Barley: Is also rich in beta-glucans and can help lower LDL cholesterol.

Fruits and Berries : Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects. Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase HDL cholesterol and lower LDL cholesterol.

Dark Chocolate and Cocoa : Flavonoids in dark chocolate and cocoa can help lower blood pressure and LDL cholesterol while raising HDL cholesterol.

Garlic : Garlic contains allicin and other plant compounds, which may help lower LDL cholesterol and reduce other heart disease risk factors.

Soy Foods : There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.

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Most Of The Time Choose Plant Proteins Such As Beans And Tofu Over Meat

We all know that eating lean meat like skinless chicken breast is better for our hearts than fatty meats like prime rib. And certainly, lean meats like white poultry and game meat are part of the Pritikin Eating Plan.

If plant-based, protein-rich foods like tofu have turned you off in the past, youre in for many delicious surprises at Pritikin.

But is your goal ratcheting down your blood cholesterol as much as you can? Are you trying to not only halt but reverse the build-up of plaque in your arteries?

If so, its a good idea to choose plant proteins over meat most of the time. Thats because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meat to no more than once weekly, and to a 3.5-ounce serving or less.

Plant Proteins

Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, theyre also high in soluble fiber, which lowers blood cholesterol.

Fish

Another excellent choice is fish, particularly fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If youre using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.

Other types of fish do not contain as many omega 3s, but theyre still good choices, preferable to land animal meat.

Increase Your Intake Of Unsaturated Fats

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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Anything Greater Than 39 Mg/dl Is Considered Good

Doctors believe the HDL proteins carry away the LDL proteins to the liver, where it is broken down and exits the body.

Triglycerides are the most common type of fat in the body they store excess energy from your diet.

A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is linked with fatty buildups in artery walls therefore, increasing the risk of heart attack and stroke.

My husbands Triglyceride level was 282 mg/dL, whereas, 150 should be highest.

HDL level 35 mg/dL, whereas 39 mg/dL should be the lowest

LDL level 146 mg/dl, wheras 100 mg/dL is optimal

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Go Crazy With Colorful Fruits And Vegetables

Fruits and vegetables have scads of ingredients that lower cholesterolincluding fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrumleafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.

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Health Conditions Related To Triglycerides And Cholesterol

High blood lipid levels may increase your risk for plaques to develop in your arteries or thicken the walls of your arteries .

Other health conditions related to high triglycerides or cholesterol include:

• High blood sugar levels or diabetes
• Metabolic syndromea cluster of conditions that increase your risk for heart disease
• Genetic conditions

Lunches To Reduce Your Risk Of Heart Attack

Here are some flavorful lunches you can pack, and a few you may even be able to buy.

Soup & Salad

1 cup vegetable, black bean, or lentil soup

5 whole-wheat crackers

2 cups salad made with dark greens, like spinach, mixed greens, or radicchio

1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch

Add this crunchy side:

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu

1/2 cup whole-wheat pasta or rice

1 cup pineapple chunks

2 oz grilled chicken breast on whole-grain sandwich

1 cup side salad

1 piece of fresh fruit

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Foods That Could Help Lower Triglycerides

Chances are, you’ve heard that having healthy triglyceride levels in your blood is important. But what exactly are triglycerides, and how do they work in your body? And when you have high levels, is it possible to manage them with lifestyle, and can food make a difference? The good news is, according to food and health pros, what you eat can help. We’ve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.

How Tolower Triglycerides

Triglycerides are a type of fat that is found in the blood.Structure of triglyceridesTriglycerides can be classified into 3 groups:1. triglycerides with 2 fatty acids2. triglycerides with 3 fatty acids3. triglycerides with 4 fatty acids.How do triglycerides with 4 fatty acids affect the body?Triglycerides with 4 fatty acids is mainly distributed in the liver, muscles, and digestive system. Once these fatty acids are oxidized and the oxidation cannot be reversed by the body, they accumulate in the body and easily convert to cholesterol. If you want to control the level of triglycerides, you must pay attention to which food is the main cause of the rise in triglycerides and avoid it.How to lower triglycerides with 3 fatty acidsThere are many types of fat in the body, and the percentage of triglycerides in the body is usually high. But if the triglycerides in the body is transformed into normal fat after 3 days of no intake, there is no need to worry about it. It is safe for you to eat fatty foods.How to lower triglycerides with 2 fatty acidsTriglycerides with 2 fatty acids can be divided into two categories: saturated fatty acids and unsaturated fatty acids.Saturated fatty acids: they are considered to be less healthful. Because saturated fatty acids are not easily metabolized, they can easily

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When To See A Doctor

High cholesterol has no symptoms. If youâve not sure about your levels, ask your doctor. They may do a simple blood test to check it. Doctors recommend that all adults older than 20 years old should have their cholesterol levels checked every 4 to 6 years.

If you have high cholesterol, your doctor may ask you to change your diet and make lifestyle changes to get it under control. If that doesnât work, you doctor may prescribe medications to help.

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Consume Red Yeast Rice

In Chinese medicine, red yeast rice is a popular and oft-recommended treatment for lowering triglycerides.

It contains a group of naturally occurring statins and has a marked modulating effect on lipids and C-reactive protein concentrations. This, in turn, helps lower triglycerides and high cholesterol levels.

A 1997 study published in Current Therapeutic research found that red yeast rice preparations in conjunction with a proper diet produced a favorable lipid-lowering effect in hyperlipidemic patients. Use red yeast rice by following the instructive guidelines that come with the packaging or as directed by your doctor.

Note: Avoid red yeast rice during pregnancy and breastfeeding or when suffering from liver or kidney problems. Be cautious when taking red yeast rice products as some of them may contain lovastatin and other chemicals that may cause adverse side effects.

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Foods To Avoid On The Mediterranean Diet

Any food with trans fat. Your goal is to eat as little trans fat as possible while still following a balanced diet. Foods high in trans fat include fried foods such as donuts and french fries, commercially baked goods like cookies and cakes made with partially hydrogenated oil, margarine spreads, fast-food fries, processed and packaged snacks.

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Eat Foods Rich In Omega

Studies suggest that omega-3 fatty acids help reduce triglycerides by reducing the production of very low-density lipoprotein by the liver, accelerating chylomicron and VLDL elimination from the blood and converting fatty acids into energy .

A 2011 study found in the American Journal of Clinical Nutrition found that two long-chain omega-3 fatty acids by the name of eicosatetraenoic acid and docosahexaenoic acid , when consumed in high dosage over the course of 8 weeks, had a mitigating effect on the triglyceride count of healthy adults with moderate hypertriglyceridemia.

How to consume:

• Dietary sources of omega-3 fatty acids are salmon, mackerel, cod, walnuts, legumes, green leafy vegetables, flaxseed oil, and soybean oil.
• You can also take a supplement. Consult your doctor for the correct dosage and how long to take the supplement.

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Additional Tips To Raise Triglyceride Levels

• Limit fructose by avoiding corn syrup and dried fruits, such as raisins and dates.
• Follow a moderately low-fat diet.
• Replace your regular dairy products with low-fat products.
• Cut back on saturated fats found in red meat, poultry, butter, cheese, milk, and coconut and palm oils.
• Avoid refined and processed foods that can cause a sudden rise in your bodys insulin, which can lead to a spike in triglycerides.
• Up the intake of tree nuts such as almonds, pecans, cashews, walnuts, etc., as they are rich sources of fiber, omega-3 fatty acids, and unsaturated fats.

What Are The Risks Linked To High Cholesterol

Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .

The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .

This can lead to:

• Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breath and chest pain.
• Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
• Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
• Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected

A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where they’re removed from the blood and passed out of the body.

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