What To Eat To Lower Triglycerides And Cholesterol

Dos And Donts In Managing High Triglycerides:

• DO exercise regularly.
• DO eat more fruits and vegetables and high-fiber foods such as oat bran. Cook with monounsaturated fatsolive, peanut, and canola oils.
• DO stop smoking.
• DO lose weight by changing your diet and doing aerobic exercise, such as walking, jogging, bicycling, or swimming. Exercise at least 30 minutes daily.

• DONT forget to treat other medical conditions such as diabetes and underactive thyroid.
• DONT drink more than two alcoholic drinks per day.
• DONT change your diet or medicines without your doctors approval.

Diet Plan To Lower Triglycerides And Lower Cholesterol

Triglycerides and cholesterol are types of fat in the blood known as lipids.It is a major issue among Indian population. Higher the blood cholesterol, the greater is the risk of heart diseases.Blood cholesterol has different fractions, one is called LDL, the bad cholesterol and other is called HDL, the good cholesterol.

A balanced diet is needed to maintain the lipid levels. A diet low in saturated fats, low cholesterol, and low-fat is recommended to reduce high triglycerides.All baked products, red meat, high-fat, refined carbohydrates, sugar beverages, junk foodand fried food prepared in hydrogenated oil should be avoided as they may increase the triglyceride levels. Having healthy fats are beneficial in decreasing LDL and increasing HDL.

Foods To Avoid On The Mediterranean Diet

Any food with trans fat. Your goal is to eat as little trans fat as possible while still following a balanced diet. Foods high in trans fat include fried foods such as donuts and french fries, commercially baked goods like cookies and cakes made with partially hydrogenated oil, margarine spreads, fast-food fries, processed and packaged snacks.

You May Like: Can High Triglycerides Cause Erectile Dysfunction

You May Like: Does Green Tea Lower Cholesterol

Skip The Cakes And Pastries

Baked goods may taste good, but they are loaded with sugar and saturated fat that can make triglyceride levels climb. Bake goods and pastries may also contain dangerous trans fats. These types of fats should be avoided in all amounts. Read nutrition labels before you indulge in baked goods. If you strive for weight loss, to reduce high cholesterol, and to modify other factors for cardiovascular disease, limit your consumption of baked goods. Eat high-fiber, whole grain foods instead of baked goods. Just be mindful to stay within the carbohydrate intake limit your doctor has established for you to reach your triglyceride goals.

Cut Back On Sugar And Refined Carbs

Different carbohydrate-loaded foods also contain very different nutritional levels.

Dr. Nissen recommends scaling back or eliminating:

Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.

Recommended Reading: What Is Normal Ldl Cholesterol Level For A Man

How Your Healthcare Provider Can Help

Your healthcare provider can help you get your triglyceride levels under control by ruling out possible causes like medications, thyroid issues, unmanaged diabetes and liver or kidney disease. They can then formulate an effective management plan with you. This might include medication and lifestyle changes like losing weight and eating smaller portions.

As mentioned before, a healthy, fiber-rich diet can help in the matter. Exercising regularly can also play a huge part in managing triglyceride levels. By cleaning up your existing routine, you could see changes in your triglyceride levels within a few months.

This article was adapted from Cleveland Clinic Heart Advisor.

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 (

36 ).

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.

Also Check: How To Lower A1c And Triglycerides

Highly Recommended Foods If You Have High Cholesterol

To reduce cholesterol and triglycerides, the first step is to lose 10% of body weight, follow the Coherent Diet, which is very efficient as a cholesterol and triglyceride diet, and also perform daily physical exercise. It is a scientifically proven fact that diet has an enormous predominance in the appearance of cardiovascular diseases. At the moment in which the limits considered normal for cholesterol and triglycerides are exceeded, they are deposited on the walls of the arteries and from there begin the dangers of suffering from arterial hypertension, atherosclerosis, heart attack, thrombosis. Legumes such as soybeans, lentils, peas, provide you with an optimal level of vegetable protein and fiber, increasing HDL and decreasing bad cholesterol and are perfect foods to lower cholesterol. Regulates cholesterol, increasing the good and reducing the bad.

In addition to this, sources of saturated fats such as red meat, fats and sausages should be reduced. At the same time, fiber intake must be guaranteed through vegetables and whole foods. Plant foods contain sterols and sterols, which are similar to cholesterol in foods of animal origin. Sterols prevent cholesterol from food from entering the bloodstream. As a result, the body uses more of its cholesterol, which lowers LDL levels.

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.

Dont Miss: Does Honey Nut Cheerios Help Lower Cholesterol

You May Like: Is The Keto Diet Bad For Your Heart And Cholesterol

What Is The Fastest Way To Lower Triglycerides Naturally

Exercise. Physical activity: The American Heart Association recommends a weekly minimum of 40 minutes of moderate intensity aerobic exercise, 3 to 4 times every week. Weight. Because extra calories are converted to triglycerides and stored as fat, if you reduce your calories, you will reduce triglycerides.

Diet plays a major role in the production of triglycerides in your body. Certain foods may even help lower your blood levels.

Here are 8 top foods that may help lower triglyceride levels.

5 ).

Daily intakes of at least 25 grams of soy protein were most effective at lowering these fats in the blood .

Soybeans, edamame, tofu, and tempeh are excellent sources of isoflavones, a health-promoting compound linked to reduced triglycerides, weight management, and improved menopause symptoms .

Fermented soy products like natto and tempeh have a higher nutritional value than unfermented soy. When used to replace sources of animal protein, they have a potent triglyceride-lowering effect .

Does Amla Help With Cholesterol Management

Indian gooseberries, popularly known as Amla, have numerous benefits. From a cancer fighter to a hair tonic to even a snake venom detoxifier, the powers of Amla are multiple.

In one study, a reduction in cholesterol was visible when Amla was compared to simvastatin drug treatment. In comparison to other drugs, the benefits of Amla to manage cholesterol are plenty. Studies show that Amla extracts as liquids or in dried form reduce cholesterol levels in par with statins.

But the interest of the drug manufacturing sector in patenting Amlaâs benefits is low. This dilutes the possibilities of extensive and impactful research on the effectiveness of Amla.

For Indian gooseberries to become relevant clinically, More research needs to be conducted. But seeing no economical benefits or patenting this fruit, there is little interest. Without patents, the pharmaceutical industry wouldnât bother to invest in research.

You May Like: Healthy Meals For High Triglycerides

Foods That Lower Triglycerides

Your diet is the main contributor to your overall triglyceride levels, with high calorie, high-fat foods being the main culprits. Eating in excess amounts contributes to this problem as well, as when you take in more calories than you need, the body changes those calories into triglycerides, getting stored as fat. Following some of these tips can help you choose calories wiser and help lower your triglyceride levels:

• Reduce saturated fats and trans fats. These are commonly found in animal products, fast food, baked goods, and other prepackaged and processed foods
• Use healthy mono- and poly-unsaturated fats. Found in olive or canola cooking oil
• Eat more fruits and vegetables. Getting the majority of your calories from these sources make it satisfies hunger and keeps you away from unhealthy alternatives
• Alcohol in moderation. May be full of empty calories
• Avoid refined sugars. Typically found in processed foods
• Eat fish protein once or twice a week. Omega-3 fatty acids found in fish can help lower triglyceride levels
• Eat plenty of fiber. Fiber increases satiety, and also aid in decreases cholesterol absorption in the gut
• Limit total dietary cholesterol to 200mg per day

The following is a list of well-known natural foods that lower triglycerides:

Consider The Bigger Picture

Certain health issues can affect your triglyceride level. Type 2 diabetes, for instance, is a risk factor for high triglycerides. So are thyroid issues and kidney diseases like uremia.

If youre concerned about your triglycerides, it makes sense to see your doctor for a head-to-toe checkup to see if any underlying causes could potentially be at play.

Don’t Miss: Do Eggs Cause High Cholesterol

Supplements For Lower Cholesterol

Researchers are still working to confirm the usefulness of supplements in treating high cholesterol. For this reason, it remains unclear who can benefit most from them.

In general, theyre considered safer for younger people with no history or risk factors for heart disease. Always talk to your healthcare provider before starting any supplement regimen.

Common Supplements to Lower Cholesterol
Supplement
May reduce bad cholesterol and increase good cholesterol	Bloating or gas, belching, upset stomach, or diarrhea	250 to 2,700 mg per day

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.

Read Also: Does Shrimp Have Good Cholesterol

Recommended Reading: What Cholesterol Level Needs Medicine

You Are Cutting Out All Carbs

One common step that’s taken to bring down your triglycerides is to reduce your calorie intake by cutting back on carbohydrates, such as simple carbs found in sodas, juices and sweetened beverages, and refined carbs, which are found in white bread, white pasta and snack products.

This can be a helpful approach: eating too many carbs could contribute to higher triglyceride levels, and cutting back would be one strategy to lower them. However, it is not necessary to cut out all forms of carbs, including those found in whole grains. Whole grains are full of types of fiber and nutrients that work together to benefit your health. Soluble fiber is a type of dietary fiber present in whole grains, vegetables and fruits that slows digestion by attracting water and forming a gel. This process delays the absorption of sugars and fat, softens your stools and promotes regular bowel movements. Together with insoluble fiber, a type of dietary fiber that adds bulk to stools, it can promote fullness and keep you feeling full for longer. In other words, including whole grains as part of your meals and snacks can help regulate your food portion sizes by minimizing your chance of overeating.

You can incorporate more whole grains by having at least half of your grains as whole grains. Try whole-wheat versions of your favorite pastas and other grain products, and make room for whole grains like oats, brown rice, buckwheat, quinoa and barley in your eating pattern.

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.

Don’t Miss: How To Maintain Your Cholesterol

Foods To Avoid To Improve Cholesterol

To keep your numbers in check, stay away from high-sugar, highly processed, and empty-calorie foods. Here are some to watch out for.

• Fried foods: French fries, onion rings, fried chicken, potato chips.
• Processed meals and snacks: Boxed meal mixes, fast food, hot dogs, cookies, bakery products, fruit snacks, and candies.
• Refined grains: White bread, white pasta, white rice, and white flour in baking.
• Sweetened beverages: Juice, soda, energy drinks, and excessive amounts of alcohol.

What Foods To Eat And Why

Its a well-known fact that certain foods can raise your cholesterol levels. These foods include butter, red meat, eggs, fatty fish, and other things that have high levels of saturated fat. However, some foods can lower your cholesterol naturally. A recent study found that eating certain foods can lower your triglycerides, which are a form of fats that typically raise your cholesterol levels. The study found that eating oatmeal, almonds, flaxseed, and other fiber-rich foods can lower your triglycerides. Fiber has also been shown to increase HDL, or good cholesterol. So, eating foods like these could be a good way to lower your cholesterol.

Recommended Reading: How To Read Cholesterol Results

Also Check: When Should You Use Statins For Cholesterol

Foods To Lower Triglycerides

Oats – Oats are rich in fibre. Fibre-rich food items take more time to digest, thus preventing a spike of blood sugar levels and causing less release of triglycerides, and forming an important part of the triglyceride diet.

Cauliflower- Cauliflower is rich in fibre and contains less carbs. Hence can be added to the diet liberally.

Blueberries- Blueberries contain less sugar, more fibre and are full of antioxidants. You can use it as topping for oatmeal, yoghurt, or make a smoothie.

Spinach- Spinach is a good source of vitamins and is also counted among the foods to reduce triglycerides. You can add it to stews, salads, and egg omelette preparation.

Bananas- Bananas can be a great substitute to satisfy your sugar cravings, and it also contains potassium – an important mineral. Eating banana can also give you relief in gastric problem. It does not make gas in the stomach quickly.

Strawberries- Many people like strawberries because of its taste, but do you know that it has nutritional value and can even lower triglycerides?

Broccoli- Broccoli is yet another green vegetable that can lower triglyceride levels. You can have it by simply roasting it or adding it to soups.

Cabbage- It is included under cruciferous vegetables that reduce triglycerides and is rich in vitamin K. You can saute it with a few spices and enjoy the delicious and nutritious food.

Salmon- Salmon is fish rich in omega-3 fats. It helps manage triglycerides and is an excellent source of good protein.

Can Milk Increase Triglycerides

When milk and dairy products were not allowed, the serum cholesterol concentration tended to decrease in high density lipoprotein and very low density lipoprotein , the triglyceride concentration tended to increase in HDL and low density lipoprotein , the phospholipid concentration showed no change,

Also Check: How Does Exercise Help Lower Cholesterol Levels

Cholesterol And Triglyceride Lowering Diet Can Prevent Sudden Death

According to doctors from the health information channel According to the E-Med, individuals following a cholesterol and triglyceride lowering diet are less likely to suffer sudden death.

Reducing cholesterol and triglycerides in your blood is possible through dietary changes alone, but advice from a medical professional is always recommended. This is because people who have a high level of cholesterol or triglycerides in their blood or who suffer from hereditary conditions caused by high cholesterol, may need to take medications for a period of time to help bring their levels within a manageable range.

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
• Genetic conditions

Also Check: Does Black Coffee Increase Cholesterol