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What Is The Fastest Way To Lower Cholesterol And Triglycerides

Substitute Healthy Oils In Place Of Butter And Margarine

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

Of course, its not always realistic to avoid fats when youre whipping up a tasty meal. When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats, like butter, margarine, shortening and lard.

Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .

Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.

For example, if youd rather use olive oil than butter, substitute three quarters the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.

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.

How To Lower Cholesterol And Triglycerides

Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.

Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.

This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.

Luis Alvarez / Getty Images

Read Also: How To Control Your Cholesterol

Ways To Reduce Elevated Triglycerides

  • : Simple sugars are the primary ingredient of triglycerides and hence excess intake of sweets or drinks can raise triglycerides. Eliminate intake of food items loaded with sugars like cookies, pastries, sweet desserts, and fruit juices.
  • : Drinking alcohol raises triglyceride levels. For people who are sensitive, a small amount of alcohol can trigger it.
  • Reduce intake of refined carbohydrate-containing foods: Intake of refined cereals like white rice, bread, pasta made from white flour, or cornflakes can significantly raise triglycerides in sensitive individuals. Instead choose whole grains such as multigrain chapatti, and other grains such as quinoa, barley and millet.
  • Choose foods rich in omega 3 fatty acids, the âgoodâ fats! Omega 3 fatty acids have been shown to significantly reduce the elevated triglycerides level. Hence include foods high in omega-3 fatty acids such fatty fish , flax seeds, flaxseed oil, Almonds and legumes. Checkout 25 foods and 7 days diet to lower triglycerides.
  • Maintain a healthy weight: You may be surprised to discover that a modest weight loss of 5-6 kg can reduce your triglycerides, cholesterol level, and decrease your risk of heart disease. Eat a healthy diet to lose weight and prevent lifestyle diseases like diabetes, CVD, etc.
  • Eat more plant foods! Vegetable proteins such as beans, peas, nuts and lentils are excellent ways to improve your health and will have a direct effect on lowering your triglycerides and cholesterol.
  • If Lifestyle Changes Arent Enough

    13 Simple Ways to Lower Your Triglycerides

    Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP – Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.

    With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.

    Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.

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    What Is The Best Drink To Lower Triglycerides

  • Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower bad LDL and total cholesterol levels. …
  • Soy milk. Soy is low in saturated fat. …
  • Oat drinks. …
  • Drinks containing sterols and stanols. …
  • Cocoa drinks. …
  • Thursday: Savor Some Salmon For Dinner

    Get into the habit of choosing salmon over steak and youll be doing your heart a favor. Adding fish to your diet is beneficial in two ways, according to the American Heart Association. First, youre replacing meat, which is often high in LDL-raising saturated fat, with fish, which is low in saturated fats. Youre also getting beneficial omega-3 fats from fish, which lower triglyceride levels . Thats a double win, Kramer says.

    Recommended Reading: What Causes High Cholesterol Levels

    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

    Prepare Your Food A Little Differently

    Lowering Triglycerides – Mayo Clinic

    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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    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 doesn’t hit the target of 100 mg/dl or less with healthy lifestyle change.
    • cardiovascular disease and who don’t 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

    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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    Ways To Lower Triglycerides And Cholesterol

    1 One way to help avoid a heart attack is to “Start by knowing your numbers for blood pressure, cholesterol and blood.

    help improve overall health and lower the risk of a heart attack, the.

    26.02.2020.

    As with cholesterol, when triglyceride levels are too high, it can lead to health problems. According to Patel, high levels of triglycerides can.

    Because of that, you need to have your cholesterol levels and triglycerides checked at least once a year. A simple blood test is all you need. It also helps to know as much.

    All vegetables are good for you, but when it comes to the best vegetbales for your heart, we were able to narrow down the top.

    How To Lower Your Triglycerides And Cholesterol Jan 14, 2021. Treatment for high triglycerides · Make changes to your diet. Replace simple carbohydrates, foods and drinks made with added sugars or white. Ways to Lower Your Cholesterol

    cholesterol, triglycerides, and heart health.

    Higher levels of HDL lower your.

    Yes answer means you are eating heart healthy foods.

    27.08.2021.

    These 7 nutrient-dense foods that lower triglycerides also promote healthy blood pressure and blood sugar levels.

    and a healthy weight too!

    But you can lower your cholesterol levels with a few small.

    Niacins effect on triglycerides is among the best of the agents available. Experts recommend start taking niacin at a.

    This article looks at what non-HDL cholesterol means, what cholesterol levels fall within the healthy range, and how to lower cholesterol.

    How To Lower Your Cholesterol And Triglycerides Levels With No Medications

    Lower cholesterol (With images)

    Heart disease becomes very common when it comes to aging. But getting one in young age is a thing no one wants to happen. Still, there are diseases that cause this and there are ways to prevent them. One of these diseases is a lipid disorder, the one that happens when you have high blood levels of Low Density Lipoprotein cholesterol or fats that are called Triglycerides, or both. Lets see how to deal with it and how to lower triglycerides and cholesterol levels.

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    Why Do You Have High Triglycerides

    However, one big problem arises if we live in westernized societies there is an over abundance of food at all time. If you are reading this right now, you probably live in an area where many different varieties of food are always available. In this kind of food environment, our emotional and instinctual desires override all logical sense, so most of us eat more calories and carbohydrates than we need.

    In response to this influx in calories, the cells become stuffed with so much energy that they reject the signal to take more energy in that they receive from insulin . This is otherwise known as insulin resistance, and this causes a cascade of hormonal changes that increase blood sugar and triglyceride levels.

    On top of that, carbohydrate consumption stimulates hepatic lipogenesis independent of insulin signaling.

    What all of this means is that eating excess calories increases your chances of having high triglycerides levels and eating excess carbohydrates increases triglyceride levels, especially if those carbohydrates are coming from fructose and other processed sugars.

    Hold on. What about the fat?

    We are talking about triglycerides a type of fat. How could I talk about calories and carbohydrates and neglect to mention fat as a contributor to high triglyceride levels as well? Well, there is a good reason for that.

    Read Also: What Does Cholesterol Do To You

    Becoming More Physically Active

    A sedentary lifestyle lowers HDL cholesterol. Less HDL means theres less good cholesterol to remove bad cholesterol from your arteries.

    Physical activity is important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options: brisk walking, swimming, bicycling or even yard work can fit the bill.

    Read Also: Which Of The Following Is Not A Function Of Cholesterol

    Recommended Reading: Is Cholesterol Hydrophilic Or Hydrophobic

    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.

    How Quickly Can I Lower My Cholesterol

    What Causes HIGH TRIGLYCERIDES? (5 EASY Steps to Fix It) 2022

    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.

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    How Long Does It Take To Reduce Cholesterol

    Cholesterol drops over time, not suddenly, after a few days of healthier living. There is no set period in which cholesterol is guaranteed to drop.

    Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer,

    • Total cholesterol: less than 200 milligrams per deciliter
    • LDL bad cholesterol: less than 100 mg/dL
    • HDL good cholesterol: higher than 60 mg/dL
    • Triglycerides: less than 150 mg/dL

    According to an article in the journal Circulation, the American College of Cardiology and the American Heart Association recommend using statins to lower cholesterol in people with cholesterol higher outside of these levels.

    However, they also recommend doctors consider a persons cholesterol levels and overall risk of cardiovascular disease before prescribing a cholesterol-lowering medication.

    The AHA recommends that people with atherosclerotic cardiovascular disease get high-intensity statin therapy maximally tolerated statin therapy to lower LDL by at least 50%.

    The AHA also recommends high-intensity statin therapy for individuals with severe primary hypercholesterolemia .

    There are a number of habit changes a person can incorporate into their daily routines in order to gradually and consistently lower their LDL levels over time. Including:

    Choose Small Capsules For Easy Swallowing Pay Attention To Whether The Capsules Are Vegetable

    If the capsules are too large, it is not easy for the elders and children to swallow, so it is more convenient to choose small capsules for eating convenience. In addition, when choosing algae oil products, if you are a vegetarian, please pay attention to whether the capsules are vegetable capsules.

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    Stop Smoking To Lower Cholesterol

    The ADA recommends if you smoke to quit to improve diabetes management. Quitting smoking can also improve your overall health and reduce your risk of cancer.

    There are numerous programs, support systems, and medications available to help you quit smoking. Studies show it might take a few tries to quit your smoking habit for good. Not smoking when you have diabetes can help you reduce your risks of cardiovascular disease and other diabetes complications.

    Monday: Switch Your Snack To Walnuts

    977 Likes, 6 Comments

    Eating nuts is one of the great and easy ways to lower cholesterol, and almost any type of nut will do. An analysis of 25 trials published in May 2010 in JAMA Internal Medicine found that eating an average of 67 g of nuts a day can lower your cholesterol significantly, bringing total cholesterol down by about 5 percent and LDL cholesterol by 7 percent.

    To get the most cholesterol-fighting power, walnuts are a top choice, says Harvey Kramer, MD, a cardiologist at Danbury Hospital in Connecticut. Almonds, pistachios, and peanuts are also top choices for lower cholesterol levels. Snacking on a handful of walnuts is a great way to lower cholesterol, but you do have to be a little careful because, like other nuts, walnuts are high in calories, Dr. Kramer says.

    Read Also: Diet To Lower High Cholesterol And Triglycerides

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