Will A Keto Diet Lower Triglycerides And Cholesterol
No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events.
The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily eating fish, poultry, beans, and eggs weekly reducing portions of dairy and limiting red meat.
Lowering Triglycerides Without Medication
Unless your triglycerides are extremely high, lifestyle changes are the best place to start. These simple steps can significantly lower triglyceride levels.
- Beware of bad fats. Cutting back on saturated fat and trans fats can lower triglycerides.
- Go for good carbs. Easily digested carbohydrates give triglycerides a definite boost. Eating whole grains and cutting back on soda can help control triglycerides.
- Check your alcohol use. In some people, alcohol dramatically boosts triglycerides. The only way to know if this is true for you is to avoid alcohol for a few weeks and have your triglycerides tested again.
- Go fish. Omega-3 fats in salmon, tuna, sardines, and other fatty fish can lower triglycerides. Having fish twice a week is fine.
- Aim for a healthy weight. If you are overweight, losing just 5% to 10% of your weight can help drive down triglycerides.
- Get moving. Exercise lowers triglycerides and boosts heart-healthy HDL cholesterol.
- Stop smoking. It isnt good for triglyceride levels or for anything else.
About the Author
Gregory Curfman, MD, Assistant Professor of Medicine, Former Editor-in-Chief, Harvard Health Publishing
Stop Smoking If You Smoke
If you are a smoker, then you probably already know all the reasons why you shouldn’t smoke.
But did you know that if you are a smoker with high cholesterol, and a close family member already has heart disease, then you have a ten times greater risk of developing heart disease than somebody with a normal cholesterol who doesn’t smoke?
Smoking is hard on your arteries. It damages their lining, leading to inflammation which increases the build-up of plaque – plaque is a waxy substance composed of cholesterol, fibrin, and calcium that narrows your arteries, making it harder for your heart to pump blood around your body.
Smoking also increases LDL and triglyceride levels. At the same time, it lowers HDL cholesterol levels. But research has shown that within a few weeks of quitting, HDL levels have mostly returned to normal in ex-smokers. Within a few years, your risk of a heart attack has also decreased significantly.
We all know quitting is hard, so gather up some support and take advantage of a number of free resources available, such as:
- 1-800-QUIT-NOW: Free phone-based service with coaches and referrals to local resources
- Smokefree.gov: Web-based quit-smoking advice
- 1-800-DÃJELO-YA : en Espanol.
Read Also: What Does Normal Cholesterol Mean
Risk Factors For High Triglycerides
Research shows that triglyceride levels predict cardiovascular disease, a principal cause of morbidity and mortality in Western society. People with high triglycerides may be at significant risk for cardiovascular disease even if their LDL cholesterol levels are at goal.
A 2010 study conducted at Harvard Medical School evaluated the relative contributions of triglyceride and HDL cholesterol in the risk of coronary heart disease after LDL cholesterol levels were reduced. The study, involving 170 cases and 175 controls, suggests that high triglycerides and low HDL cholesterol levels were associated with coronary heart disease even in patients with lower LDL cholesterol levels. The odds of coronary heart disease increased by approximately 20 percent per 23 milligrams per deciliter increase in triglycerides.
Having high triglycerides also makes you more likely to develop type 2 diabetes. Its not that high triglycerides actually causes diabetes, but it shows that the body isnt turning food into energy properly. Normally, the body makes insulin, which escorts glucose into the cells where its used for energy. The insulin allows the body to use triglycerides for energy, but when someone is insulin-resistant, the cells wont let insulin or glucose in, thereby causing both glucose and triglycerides to build up in the blood.
Conventional Treatment for High Triglycerides
Statins
Fibrates
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.
Recommended Reading: What To Do To Get Triglycerides Down
What Are Triglycerides And Why Are They Important
“Triglycerides are a type of blood lipid and they’re made up of free fatty acids. They’re stored in your body fat, but you’ll also find them in your blood,” says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. “And because your liver makes them, they’re also found in your liver and then your tissues. Our body gets triglycerides either from the food that you eat or from the body it manufactures triglycerides in the liver.”
“It’s important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production,” Ash explains. “And our muscles are specifically what like to uptake fatty acids or triglycerides. So they’re fatty acids that the body usually uses for energy.”
Your body needs energy from food to function. But excess energy, especially from sources like simple carbohydrates, can be stored as triglycerides, which can create issues if your triglyceride levels are elevated above the normal range. According to the Mayo Clinic, if your triglycerides are over 150 mg/dL, then you’re at a greater risk for developing heart disease.
Berries Particularly Blueberries Boost Your Good Cholesterol
Quite a few studies have been made on berries and their effect on cholesterol. The results of the studies are different but they are all POSITIVE.
Some studies say that berries lower your LDL cholesterol . Berries contain a compound called pterostilbene which has some of the same cholesterol lowering properties as one of the most effective antioxidants when it comes to lowering cholesterol, preventing heart disease and keeping your artery walls clean and flexible.
Other studies say berries raise your HDL cholesterol .
So I guess we can conclude that no matter what berries are fabulous for your cholesterol levels.
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Saturated And Trans Fats
Saturated fats can raise triglyceride levels. They can be found in fried foods, red meat, chicken skin, egg yolks, high-fat dairy, butter, lard, shortening, margarine, and fast food. Alternatives include:
- Lean proteins such as skinless white chicken meat and fish
- Pastries, pies, cookies, and cakes
Starchy foods can also raise triglycerides. Try to choose foods with 100% whole grains and opt for long-grain rice instead of instant rice. If possible, eat non-starchy vegetables such as spinach, instead of starchy ones like potatoes.
Read Also: Why Has My Cholesterol Level Gone Up
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.
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Why Lowering Your Triglycerides Matter
Lower triglyceride levels are one of the many indicators for better health, while high triglycerides are associated with several health conditions, including the following:
It may be worrisome at first because of all issues that are associated with high triglyceride levels, but it is nothing to go to the hospital over. As with other biomarkers, your blood triglyceride results should only be interpreted along with a multitude of other validated measures for an accurate assessment of your overall health.
Our triglyceride levels do, however, provide us with important clues. The relatively strong association between triglycerides, blood sugar, cholesterol, and many of the conditions listed above give us a clearer picture of what causes high triglyceride levels and how to optimize them.
Recommended Reading: What Foods To Stay Away From With High Cholesterol
Substitute Healthy Oils In Place Of Butter And Margarine
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.
Read Also: Does Diet Soda Affect Cholesterol
How To Reduce Cholesterol Through Your Diet
The USDA developed a guide for adults and children called MyPlate which replaces the obsolete food pyramid. With the MyPlate approach, there are five food groups in set proportions: fruits, vegetables, proteins, grains, and dairy.
The plate is divided into sections:
- Vegetables: 40% of the plate
- Protein: 20% of the plate
- Grains: 30% of the plate
- Fruit: 10% of the plate
- Dairy: Small cup of yogurt or a glass of fat-free milk
Dividing the plate this way makes it easier to understand the types and quantity of food to include in each meal to make it balanced. This diet plan can also help those with high cholesterol levels to eat a healthy diet without excess fat.
Eat More Oats And Other Soluble Fiber
Soluble fiber acts like a sponge, absorbing water and turning into a gel during digestion. It is also great at binding to cholesterol and removing it from the body, lowering overall cholesterol levels and ultimately the risk of heart disease.
Soluble fiber is found in a number of different foods such as:
- Stone and berry fruits
- Sunflower seeds.
To reduce LDL and total cholesterol levels, experts recommend eating at least 25 to 30 grams of fiber per day, with about one-quarter of that coming from soluble fiber sources. Three-quarters of a cup of cooked beans provide around 5 grams of soluble fiber, half an avocado contains 2 grams of soluble fiber, and one cup of cooked carrots around 2.5 grams. Eat up!
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Are You Serious About Reducing Cholesterol
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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.
Read Also: How Much Cholesterol In An Egg
Limit Your Alcohol Intake
While you may want to sip on a glass of wine after a long day, go easy: Drinking too much alcohol is one of the unhealthy habits that are worse for you than you thought. Alcohol can raise your triglyceride levels while also contributing to high blood pressure, obesity, and increased type 2 diabetes risk, according to the AHA. Alcohol is a source of empty calories and sugarwhen this excess energy goes unused, it can begin to collect and build up as triglycerides in the blood, explains Palinski-Wade. Some suggests moderate alcohol intake can raise TG levels by 50 percent or more. The AHA recommends that men have no more than two drinks per day while women keep it to one drink daily. But if you are looking to lower TG levels, refraining from alcohol may be your best option, Palinski-Wade says.
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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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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
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Does Exercise Burn Off Cholesterol
Exercise doesnt exactly burn excess cholesterol like it burns fat. According to a literature review in the journal Sports Medicine, scientists arent yet clear on why exercise lowers cholesterol, but they believe that it may improve the bodys ability to utilize fats rather than carbs for energy, effectively lowering the levels of fats, including cholesterol, in the blood.
Strength training is also very effective for lowering cholesterol, especially for people who cant do cardio exercise due to mobility issues. A 2019 study found that people who lifted weights for a total of one hour per week, but didnt engage in any cardiovascular activity, enjoyed a 40 to 70 percent lower risk for heart attack or stroke than those who didnt lift. Resistance training, like cardio, may lower cholesterol levels because it causes the muscles to burn fat. Both types of exercise also help you reduce your body mass index, or BMI, another important risk factor for high cholesterol and heart disease.
Although your overarching goal for exercising is to lower your cholesterol, regular exercise also leads to weight loss, healthier hair and skin, better mental health, and improved overall health.
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Based On The Above Points A Good Fish Oil/algal Oil Should Meet The Following Conditions:
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Eat Your Biggest Meals Earlier In The Day
To manage blood fat levels, it may be beneficial for you to eat your biggest meals earlier in the day and reserve smaller meals for later.
A study involving shift workers found that those who ate larger meals later in the day had a higher risk of heart disease, and one of the potential links was higher post-meal triglyceride levels.
Read Also: How Can I Reduce My Triglyceride Levels
What’s Bad And What’s Good About Cholesterol
If your doctor has told you that your cholesterol levels are high, you should take a good look at your diet and lifestyle and see what aspects could be improved.
Cholesterol is a unique type of fat with quite a complicated structure that is, contrary to popular belief, vital for our survival. Our body uses cholesterol to make bile acids vitamin D hormones such as estrogen, progesterone, testosterone, cortisol, and aldosterone and in the formation of new cells. However, too much cholesterol has been linked to atherosclerosis which increases our risk of a heart attack, stroke, and other cardiovascular problems.
If your doctor tells you your “cholesterol” levels are high, they mean that the levels of a range of different fat-like substances in your body are not within the normal range. Cholesterol tests measure:
- Total “cholesterol”
- Low Density Lipoproteins
- High Density Lipoproteins
Although there is often a genetic reason for your cholesterol levels being high, watching what you eat and exercising can make a difference to your LDL and HDL levels. Let’s look at ten different ways to do just that!