Reduction Of Sugar And Carb Intake
Excess sugar and carbohydrates amount to calories in our diets. The excess calories are stored by the body as triglycerides for future use.
After digestion, carbohydrate and sugar are changed into glycogen, their storage forms. The conversion of carbs into triglycerides are made possible with insulin.
Insulin is produced by the body when the level of glucose in the blood becomes high. Simple sugars are easily converted to triglycerides, unlike complex carbohydrates.
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Establish A Regular Meal Pattern
Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .
An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (
Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.
Summary
While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
How To Reduce Triglycerides: Exercise Exercise Exercise
If youre carrying around a little extra weight, get moving! To get in shape and lower your triglycerides at the same time, start a regular workout routine.
The goal should be 30 minutes of exercise, five days a week. When you exercise, be sure to break a sweat and get your heart pumping. With this routine you can cut your triglycerides by 20% to 30%.
New to exercise? Wondering where to start?
- Sign up for a dance class.
- Find time each day for a brisk walk.
- Lift light-weight dumbbells
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When Are Triglyceride Levels Measured
Triglyceride levels are usually measured whenever you have a blood test called a Lipid Profile. Everyone over age 20 should have their cholesterol checked at least every 5 years. Your healthcare provider can check your cholesterol and triglyceride levels by taking a sample of blood, which is sent to a lab for testing. The Lipid Profile shows your triglyceride level, total cholesterol level, HDL cholesterol and LDL levels.
Blood triglyceride levels are normally high after you eat. Therefore, you should wait 12 hours after eating or drinking before you have your triglyceride levels tested. Many other factors affect blood triglyceride levels, including alcohol, diet, menstrual cycle, time of day and recent exercise.
Nutritional Supplementsto Lose Cholesterol
If youre concerned about your cholesterol levels and have begun working out and eating nutritious meals, you might be wondering if a dietary supplement can help. Here are some cholesterol-lowering supplements to consider if your doctor has given you the go-ahead.
Fish Oil: Omega 3 acids have really been promoted for their ability to help reduce triglyceride levels. According to the American Heart Association, you should eat non-fried oily fish at least twice a week. The omega-3s found in fatty fish such as salmon, tuna, sardines, anchovies, and mackerel are not produced by your body. Omega-3 supplements arent regulated, and studies on their efficacy are inconclusive. Adults with triglycerides of 500 mg/dl or higher may be prescribed omega-3. The FDA regulates the quality and safety of these prescriptions.
Coenzyme Q10: This potent antioxidant can reduce the ability of bad LDL cholesterol to adhere to the arteries.
Garlic: In a few research studies, garlic supplements reduced total cholesterol levels gently.
Niacin: This B vitamin can increase HDL good cholesterol while decreasing LDL bad cholesterol and triglycerides if used as directed by your doctor. Only prescription-level doses have an effect on cholesterol and triglyceride levels.
Berberine: Berberine lowers LDL cholesterol and triglycerides.
Plant stanols: Plant stanols and sterols may lower LDL cholesterol, especially in people with a genetic condition that causes high cholesterol.
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High Triglyceride Risk Factors
If you’re keeping an eye on your triglyceride levels, it’s helpful to know some of the common risk factors for hypertriglyceridemia.
Although food is the primary source of triglycerides, the liver also makes triglycerides, which may explain variation between people who eat a similar diet but have different triglyceride levels . Like cholesterol, genes can also play a factor in this, such as in the inherited condition known as familial hypertriglyceridemia that makes you more prone to having heightened triglyceride levels, according to WebMD.
Some of the high-risk groups that may want to pay particular attention to their triglyceride levels include adults with a history of heart attack or stroke, adults with diabetes, and anyone at risk for heart attack or stroke due to high cholesterol or other risk factors such as family history .
Which Medical Conditions Are Linked With High Cholesterol
If you have high cholesterol, you may develop plaques in your arteries. Eventually, these plaques can build up and affect your blood flow a process called atherosclerosis. Depending on which arteries are affected, this can result in serious medical conditions such as coronary heart disease, mini strokes, peripheral vascular disease and chronic kidney disease.
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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.
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Putting It All Together
Improving triglyceride levels is simple. From a dietary perspective, all you have to do is two things: eat fewer carbs and eat more marine-derived omega 3s.
The best way to do this is by implementing a Mediterranean-style ketogenic diet. To follow this diet correctly, you must:
- Restrict carbohydrate
- Eat plenty of nuts, olives/olive oil, low-carb vegetables, and fatty fish like sardines and salmon
To enhance your results, you can also:
- Restrict calories to lose weight
- Implement a sleep schedule and improve sleep quality
- Exercise for at least 30 minutes a day
- Supplement with marine-derived omega 3s, curcumin, niacin, and/or garlic extract
- Eat more MCTs from coconut oil or an MCT oil supplement
- Avoid alcohol, trans fats, and added sugar
However, even if you implement these triglyceride lowering suggestions flawlessly, you will only know if they worked by getting a blood test.
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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.
Try Vitamins And Supplements That Can Lower Your Cholesterol
Remember that pills should be a supplement to, not a substitute for, a good diet. If youre trying to lower your cholesterol, ask your doctor about the following options.
- Psyllium: This bulk-forming fiber laxative, which is sold over the counter , finds cholesterol and eliminates it from your body. Two grams a day can lower your cholesterol.
- Red yeast rice: Taking 1,200 milligrams twice a day may lower your cholesterol, but its critical that you talk to your doctor before taking it. Youll need to have your liver function monitored, Dr. Cho notes.
- Phytosterols: Phytosterol is similar to your bodys natural cholesterol and can block cholesterol from being absorbed into your body. Dr. Cho says two grams of phytosterol a day can lower your cholesterol by 10% and your LDL by 14%.
You may hear about garlic and grapeseed and other ways to lower your cholesterol, Dr. Cho says. But these ingredients wont impact your cholesterol, so save your money for something good like sneakers so you can go exercise!
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How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
Eat More Healthy Fats
Another dietary factor that can affect triglyceride levels is the amount of healthy fats you consume. Unlike trans fats which raise triglycerides and cholesterol, unsaturated fats have been shown to lower them, per EverydayHealth.
Omega-3 unsaturated fats in particular work to reduce cholesterol and triglycerides by increasing the metabolism of fats in the body. Sources include fatty fish such as salmon, mackerel, and sardines, as well as fish oil supplements. You can also get them from plant-based sources like walnuts, flaxseeds, chia seeds, and algal oil , though the fish-based sources are probably better absorbed.
For people with high triglycerides, the American Heart Association recommends about 4 grams per day, citing food sources as preferred, but you can also blend food and fish oil supplements if you have a hard time reaching this amount through diet . You also want to be careful of your saturated fat consumption, as this can raise triglycerides in some people. The AHA also suggests limiting saturated fats to 5-6% of your total calories.
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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.
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What Are The Causes Of High Cholesterol
The tendency toward high cholesterol appears to be genetic although diet also influences cholesterol levels. Other factors that can influence cholesterol levels include being overweight and being physically inactive. The older you get, the more likely your cholesterol levels are to rise. Before menopause, women tend to have lower cholesterol levels than men of the same age, but after menopause, womens LDL levels often increase.
There is considerable controversy over whether high cholesterol is in itself a cause of heart disease , or a symptom of an inflammatory condition that is the true cause of heart disease . According to the latter theory, chronically high levels of inflammation creates small lesions on arterial walls the body sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than LDL levels.
The two theories are not mutually exclusive they may both be true to some extent.
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Is Heart Disease Really Low
Observing how plaque formed, Pauling saw a similarity to what happened during scurvy. Here are some interesting clues that lead him to this conclusion:
Linus Pauling investigated the connection between Vitamin C, Collagen and arterial hardening.
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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B Vitamins Boast Many Benefits
Vitamin B3, or niacin, has been shown to increase levels of high-density lipoprotein , or good, cholesterol, and decrease triglycerides. Niacin supplementation has been used since the 1950s as a treatment for high cholesterol. While B3 alone may not be adequate treatment for high cholesterol, in combination with other medications, a B-vitamin supplement may be beneficial.
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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.
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Limit Your Alcohol Intake
Alcohol can increase your levels of triglycerides. Along with LDL cholesterol, high levels of triglycerides raise your risk of heart disease.
Excess alcohol consumption also increases blood pressure and can lead to obesity both additional risk factors for heart disease.
To reduce the risk of heart disease and other risks from alcohol, limit your intake to no more than 10 standard drinks per week and no more than 4 drinks per day.
Some of the more common side effects of niacin can include:
- reddening and warming of your face
- dark-colored urine
- yellowing of your skin or the whites of your eyes
Disclaimer: Our goal is to provide you with the most relevant and current information. However, because drugs affect each person differently, we cannot guarantee that this information includes all possible side effects. This information is not a substitute for medical advice. Always discuss possible side effects with a healthcare provider who knows your medical history.
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Tips For Losing Weight
Weight loss isn’t easy, but there are effective strategies to help you get a leg up. According to Medical News Today, studies have shown intermittent fasting to be an effective weight management strategy. Unlike calorie counting, you restrict the time you eat instead of what you eat, leading to lower feelings of restriction.
You can also pair time-restricted eating with a healthy diet for best results. For example, you might fast for 16 hours and eat all your meals in an 8-hour window on a more advanced regimen, you might fast every other day, eating one day and up to 30% of your body’s energy needs the next – it’s up to you. Many apps can help with fasting or general meal tracking research even shows that consistently tracking what you eat can greatly improve the odds of weight loss.
Additionally, you can practice mindful eating tips like sitting down while eating, avoiding distractions like your smartphone or T.V., and eating slowly to give your brain more time to recognize the sensation of fullness. Lastly, a higher emphasis on protein in the diet has shown to increase satiety and improve weight loss, because protein causes the body to release appetite-reducing hormones like GLP-1 and peptide YY following consumption . A 2005 study in the American Journal of Clinical Nutrition showed that people reduced their calorie intake by a whopping 440 calories per day without trying by increasing protein from 15% to 30% of their diet.