High Cholesterol And Tips To Lower It
Did you know your body needs cholesterol to build cells, and make vitamins and hormones? When we hear about cholesterol, we might automatically think of it as being bad or negative. But its only a problem when we have too much of the bad kind of cholesterol or not enough of the good. Read on to learn how this waxy substance plays a big part in our overall health.
Your Metabolic Health Might Improve
Among adults who have overweight or obesity, certain types of IF helped them decrease their body weight by 5% and lose fat, as well as lower “bad” LDL and total cholesterol, triglycerides, fasting glucose and insulin and blood pressure, according to a large umbrella 2021 review in JAMA Network Open. Only certain types of IF lead to these benefits, including “5:2” and modified alternate-day fasting .
In the end, IF may be a bona fide treatment for diabetes and fatty liver disease, say the authors. The only catch was that people were most successful with IF in the first one to six months. After that, people didn’t lose any more weight, in part because they may have trouble following the diet long-term.
Cholesterol: Reduce It Naturally With Infusions
Bad cholesterol or LDL carries cholesterol from the liver to the bodys cells and leads to a buildup of plaque in the arteries. The good cholesterol or HDL takes over by picking up cholesterol from other parts of the body and returning it to the liver where it is broken down. Moderate alcohol consumption can boost HDL levelsand drinking a little red wine can be good for your heart. But drinking too much alcohol can damage the health of this important organ.
However, an increase in cholesterol can be a risk factor for coronary or heart disease. Dieting to lower triglycerides will always be recommended, whether your doctor recommends or not taking the medication. Hypertriglyceridemia is a disorder consisting of showing abnormally higher triglyceride values in the blood . Studies show that hypertriglyceridemia carries an increased risk of hepatic steatosis , acute pancreatitis, and cardiovascular pathologies. Derived from soybeans, it has the ability to reduce cholesterol thanks to its phospholipids, which act favorably on fat metabolism. It is found in the soy yolk and is sold in granules, which can be added to any dish, at a rate of 2 to 4 tablespoons per day, depending on how high cholesterol is.
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What Is A Healthy Cholesterol Level
According to the NHLBI, your risk for heart disease and other health problems, such as diabetes, increases if you have an HDL cholesterol level of 40 milligrams per deciliter or less for men and 50 mg/dL or less for women. The institute recommends that total daily cholesterol intake be less than 200 mg/dL, and that LDL cholesterol be less than 100 mg/dL.
High Cholesterol In Children And Adolescents: Causes And What To Do
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11 January, 2023
Its often thought that high cholesterol and triglyceride levels can only occur in adults. However, children and teens can also develop this imbalance, and the consequences are the same as in adults. In the following article, well look at the causes of high cholesterol in children and adolescents and what specialists do to treat it.
High blood cholesterol levels can lead to plaque buildup in the arteries. This buildup narrows the space where the blood circulates, which means theres an increased chance of developing heart disease and strokes. Discover everything you need to know about high cholesterol in children and adolescents.
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Ask Your Doctor About Natural Supplements
Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.
Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.
Below are a few of the main supplements that have been studied:
- Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (
Summary
Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.
Baked Beans With Sugar Or Pork Added
Beans have fiber and other nutrients going for them. But if they’re made with sugar or pork, they may not be the best choice. The label on the can should say what’s in there, and how much sugar and fat you’re getting. Switch to black beans, which are a great source of fiber and protein, without saturated fats or added sugar.
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Thoughtful Talks With My Health Care Professional: My Cholesterol Treatment Plan
Your health care professional can help you reach your health goals, including keeping your cholesterol at healthy levels.
Making decisions with your health care team is the best way to create a treatment plan youll be more likely to stick to. If you dont understand something, ask for further clarification.
Heres a helpful checklist that you and your health care professional can go through to determine your risk and the best treatment options for you.
Choose Fish In Water Not Oil
Fish is a heart healthy food, but read the label carefully when you buy canned fish. Doctors recommend that you watch your intake of fat when you have high triglycerides, especially saturated and trans fats. It is a better idea to buy canned fish that is packed in water. You will get all the benefits of omega-3 fatty acids in fish without the downside of additional fats that may contribute to high triglyceride levels. The American Heart Association recommends that people eat at least 2 servings of fatty fish per week. Fatty fish that are high in omega-3 fatty acids include salmon, herring, trout, mackerel, sardines, and albacore tuna.
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What Is Hdl And Ldl
There are 2 types of cholesterol HDL and LDL. You could think of HDL as the good kind of cholesterol and LDL as the bad.2
- HDL: This type of cholesterol helps clear out excess LDL cholesterol in the blood and brings it to your liver, which breaks it down and helps your body remove it.
- LDL: This type of cholesterol can build up in your arteries and cause a blockage that may result in a heart attack or stroke. And, it can lead to narrowing the arteries so much that healthy blood flow is reduced throughout the body. LDL is a known culprit of heart disease.
Follow A Lower Carb Diet
Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.
Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .
A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .
A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .
Summary
Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.
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You Could Increase The Risk Of Unhealthy Habits
One important concern many health care experts have regarding popular nutritional trends is mental health and disordered eating. Restricting food during periods of time can increase the risk of overeating or binge-eating. Additionally, another concern is the lack of guidance regarding food choices. And while some people may meet their nutritional needs, others could be missing out on very important ones.
Even though IF doesn’t guide you with food choices, what to eat still matters, says Poillon. “A focus on adequate lean protein intake, whole foods, fiber and water is imperative,” she says. Eating protein, fiber and healthy fats at meals will slow digestion to help prevent large insulin spikes after meals. And hydrating with at least 64 ounces of fluid every day will help keep your body running as it should, whether you’re fasting or eating, Poillon adds.
What Can You Do To Lower High Triglyceride Levels
Because your body can get triglycerides from the food you eat, it makes sense that changing your diet can help if you’re concerned with your triglyceride levels. In general, according to Ash, it’s important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbs and sugars that are bad news for your health.
One key nutrient to keep in mind is fat. According to Ash, switching out the types of fat you eat can make a huge difference. “Trans fats and polyunsaturated fats, like the fat in canola oil, are going to be the biggest offenders because they burden the liver, which is going to manufacture more triglycerides in order to make more LDL. So what we’re eating and how we’re supporting the liver is really what’s going to matter when it comes to triglycerides,” she says.
That said, fat is only one factor to consider when it comes to food. “Specific to food, fat itself is often not the culprit,” says registered dietitian Amanda Archibald, founder of The Genomic Kitchen. “Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.”
If your doctor has told you your triglyceride levels are on the high side, it’s worth asking them what foods to avoid and what lifestyle changes could help. Chances are, you’ll want to exercise more and go easy on trans fats and simple carbs.
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Pathologies Linked To High Triglycerides
When it comes to the consequences of high triglycerides, special attention should be paid. This condition can be followed by various cardiovascular diseases, even potentially fatal: the reference is in particular toheart attack and tostroke, which can be favored by the deterioration of the health of the arteries and other blood vessels.
The effects on blood pressure should also not be underestimated , to the development of the condition known as fat liver, to the manifestation of high levels of glycemia even on an empty stomach and also with the increase in the values of bad LDL cholesterol.
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Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.
- Include legumes , beans in at least two meals a week. Check food labels and choose the lowest sodium products.
- Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.
- Use tofu or lentils instead of meat in stir fries or curries.
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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.
Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides.
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Diet For High Cholesterol And Triglycerides
To lower cholesterol and triglycerides, you dont need to follow a cholesterol-free diet, just avoid consuming the ideal amount of fat and avoiding excess sugar hidden in the diet.
Nutrition is an evolving science, and cholesterol and triglyceride diets have evolved with recent science. This article will dispel some myths and give you some guidelines for lowering cholesterol and triglycerides with a healthy diet.
Steer Clear Of Starchy Vegetables
The type and amount of carbohydrates you eat have a direct effect on your triglyceride levels. Starchy vegetables like peas and corn supply ample amounts of carbohydrates per serving. Your body turns excess carbohydrates that are not used for energy into triglycerides. Fill your plate with lower starch veggies that will not increase your triglycerides including cauliflower, mushrooms, and kale. Avoid foods that contain simple sugars like fructose. These increase triglyceride levels.
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Top 10 Foods High In Triglycerides To Avoid
The foods we eat every day can be a major cause of high triglycerides. So much so in fact, that the blood can almost turn milky after a large meal, especially if it is filled with foods high in triglycerides. This is why people who are having blood work done in order to test triglycerides levels are told to fast the night before so that testing can be done accurately. Some foods are more likely to cause this than other foods, and unfortunately some triglycerides spiking culprits are common and delicious everyday fare.
Not all foods that can raise the levels of these blood fats actually contain triglycerides. Some of them simply can cause their levels to become elevated in a hurry. Trans fats containing foods may be no-brainers, but there are several surprises that most people may not link to elevated triglycerides. That is why we have put together this list of the top ten foods high in triglycerides to avoid in order to better understanding what can raise the levels of these fats in the blood. The foundation of a triglyceride lowering diet is cutting out foods that can raise their abundance in the bloodstream and it is one of the most important parts to managing and potentially reversing the condition.
So please check out this list of the top ten blood fat boosting foods worth avoiding if managing triglycerides is on your to do list:
References:
Can Eggs Increase Your Cholesterol Levels
Yes, egg intake can have a minimal impact on your cholesterol levels. However, eggs alone will likely not significantly increase the risk of heart disease down the road. “It’s time to give eggs a break ,” says Jess DeGore, RD, CDCES.
“While eggs are high in cholesterol, more recent research shows they may not increase cholesterol levels as much as originally thought. It’s actually saturated fat that is in butter, red meat and certain oils that is thought to be more of the culprit in increasing cholesterol. However, everyone is an individual, and those with certain risk factors such as diabetes or heart disease may be more sensitive to dietary cholesterol’s effects,” says Melissa Mitri, M.S., RD, of Melissa Mitri Nutrition.
Rather than focus on just one food, experts agree that you should focus on an overall healthy diet pattern for cholesterol management.
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