How Can I Lower My Cholesterol By Making Lifestyle Changes
You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if thats what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.
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Instead Eat Healthy Fats
Not all fats are created equal when it comes to triglycerides. Certain healthy fats actually make the body work better, according to the American Heart Association, so you do want to include them in your diet. Replacing saturated fat with monounsaturated and polyunsaturated fat has been shown to help reduce TG levels, Palinski-Wade says, adding that the connection is quite direct: Research has shown that every percent you decrease your intake of trans fatsreplacing them with monounsaturated or polyunsaturated fatlowers your triglyceride levels by the same amount. Eating avocados and cooking with olive oil instead of butter are great ways to add these healthy fats to your diet. Olive oil also contains another fatty acid that can reduce your heart attack risk by 48 percent.
Possible New Treatment For High Triglycerides
In the report in The New England Journal of Medicine, an international team of researchers describe a new therapy for high triglycerides. It involves a weekly injection of “antisense oligonucleotides” , pieces of DNA that short-circuit the livers production of triglycerides. The new report shows that ASOs can reduce triglyceride levels by as much as 70%.
Keep in mind that this was a phase 2 trial, which is designed to test whether a drug does what it is supposed to do . Larger, longer-term studies will be needed to see whether ASOs actually reduce the risk of heart disease, and what sorts of side effects they cause.
Many experimental medications that sparkle in early testing never become FDA-approved drugs. We wont know for several years whether ASOs will become available for individuals with high triglycerides.
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How To Lower Triglycerides And Cholesterol Naturally
Your genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range.
Limit Your Sugar Intake
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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Fishes Rich In Omega 3 Fatty Acids
Omega 3 fatty acids are a blessing to the body to reduce triglyceride and LDL and enhance HDL levels. It is responsible for stabilizing heart health. Several fishes contain omega 3 fatty acids and can lower the triglyceride in the blood. It is advisable to add at least 8 ounces of omega3 fatty acids to the diet thrice a week to stay healthy and lower the triglycerides. The fishes rich in triglycerides are-
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Check Your Triglyceride Levels On A Consistent Basis
A quick blood test done at your doctors office can determine what range your triglyceride levels are in, per the Mayo Clinic. Triglycerides are typically included in your lipid panel, which also measures LDL and HDL cholesterol. The ranges are as follows: Normal is below 150 mg/dL , borderline high is 150-199 mg/dL, high falls within 200-499 mg/dL, and very high means 500 mg/dL and above. Be sure to fast on the day of your test, since triglycerides rise immediately following a meal.
How often you should have your triglycerides measured depends on many factors like your sex, gender, and family history, per MedlinePlus. Most people are advised to start testing around age ten and to repeat every five years, until age 45 for females and 55 for males, at which point testing is recommended every two years . However, for people with a family history of high cholesterol, stroke, heart attack, or other heart disease risk factors, testing can start as early as age two. Ask your doctor for specific guidance.
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What Foods Should I Eat To Lower My Cholesterol And Triglycerides
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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:
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Plant Sterols And Stenols
Plant sterols and stenols can reduce the amount of cholesterol absorbed by your body. Theyre found in many plant foods in small amounts. Larger amounts are found in plant sterol and stenol-fortified foods, including:
Usually, two servings of a fortified food will provide the FDA-recommended amount of plant stenols or sterols each day.
Plant stenols and sterols are thought to be able to reduce cholesterol by as much as 8 to 12 percent. But more evidence is needed to understand their long-term safety and efficacy.
Side effects can include diarrhea and fat in the stool.
Who Should Use Fibrates
Your healthcare provider may prescribe fibrates to reduce your triglycerides and/or raise your HDL cholesterol levels. Although triglycerides are associated with cardiovascular disease, it has not been consistently established that taking fibrates reduces the risk of a heart attack or stroke. Lowering triglycerides using fibrate medications is a key step in reducing the risk for pancreatitis.
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What Kind Of Medications Treat High Triglycerides
If your triglyceride levels are very high, you may need medication.
Niacin supplements also known as vitamin B3 can help reduce blood triglyceride levels. You can get niacin naturally from meats, avocados, and peanuts among many other foods. Supplements work well, too, if youre worried you may not be getting enough through your diet alone.
For those who dont like to eat fish, packaged omega-3 fatty acids, and even cod liver oil, can come in a capsule and help you get some of the same benefits. Vascepa is an FDA-approved prescription-strength omega-3 fatty acid that you can take if you are 45 or older and have diabetes or cardiovascular disease. It has been shown to reduce triglyceride levels and the risk of heart attack or stroke when exercise, diet, and other medications arent enough.
One of the main types of medication prescribed to treat high triglycerides are called fibrates, including fenofibrate. These medications slow down production of triglycerides and help remove triglycerides from the bloodstream.
Use Polyunsaturated Fats Especially Omega
Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease.
For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for 8 weeks. By the end of the study, total and LDL cholesterol levels were reduced by about 10% .
Polyunsaturated fats also may reduce the risk of metabolic syndrome and type 2 diabetes.
Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .
Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements. Especially high amounts occur in fatty fish like:
- deep sea tuna like bluefin or albacore
- shellfish , including shrimp
Other sources of omega-3s include seeds and tree nuts, but not peanuts.
summary
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.
Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable.
The resulting trans fats are not fully saturated and are called partially hydrogenated oils .
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Foods That Could Help Lower Triglycerides
Chances are, youve 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. Weve rounded up some of the foods that can lower triglycerides, and there are plenty of whole foods on the list.
What Causes High Cholesterol
Some causes of high cholesterol include:
- High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
- Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
- Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
- Low levels of physical activity and exercise.
- Being overweight or obese and having too much body fat around your middle.
- Smoking can lead to high cholesterol levels.
- Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.
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What Are The Symptoms Of High Cholesterol
High cholesterol does not have any noticeable symptoms so that very many people are living their lives oblivious to the fact that they have too-high cholesterol and at risk of heart disease and stroke.
This is why it is often referred to as the silent killer.
Egg yolks have the highest cholesterol of any food.
Effect Of Niacin On Atherosclerosis
Many of the initial niacin therapy imaging studies combined niacin with other drugs and compared these combinations vs. placebo. These studies showed that niacin in combination with other drugs reduced the progression and/or increased the regression of atherosclerosis. However, because of the use of other drugs it is impossible to determine if niacin therapy per se was beneficial .
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Choose Foods That Help Improve Your Ldl And Hdl Levels
Following a healthy eating plan can play a big role in your overall health, including your blood sugar and blood lipid control. What you eat and your cholesterol levels go hand in hand.
Foods that can help lower cholesterol:
Fiber , healthy fats , and plant stanols or sterols have all been shown to help lower cholesterol.
Other ways to improve cholesterol:
Reduce sugar intake: Cut the amount of added sugars you eat. This is especially important for people with high triglycerides. The grams of sugars on the Nutrition Facts label of a food package, however, doesnt tell you if sugars have been added . Instead, look at the ingredients list for items such as sugar, corn syrup, high fructose corn syrup, molasses, maple syrup, or agave to see if there are added sugars in the product. Natural sugars, such as those found in fruit and dairy products, are also counted as sugars on the Nutrition Facts label. Limit how much sugar you use to sweeten drinks or in recipes.
Limit high-cholesterol foods: People with diabetes should consume no more than 200 milligrams of cholesterol per day, according to the ADA.
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Foods That Can Help Lower Triglycerides
The way you prepare food can also have an impact on triglycerides. One approach to lower triglycerides naturally is choosing healthy fats, like extra virgin olive oil, instead of saturated fats, like butter and lard, when its time to fry or saute something to eat.
Adding foods rich in omega 3 fatty acids, like salmon, flax seeds, and chia seeds, can also help. The American Heart Association currently recommends at least 1 gram of omega-3 fatty acids per day.
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Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
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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
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Choose Healthy Fats Over Saturated Fats
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.