Chew On The Good Fiber
- The consumption of fibrous foods like green vegetables, fresh fruits, and whole grains are incredibly beneficial to lower triglycerides levels in the blood. But do you know that an average American eats only 10-12 grams of fiber daily when the recommended dosage is 25-30 grams? Thats the reason behind such a hike in patients with triglycerides.
- The other foods that are high in dietary fiber include legumes, cereals, and nuts.
- The inclusion of the right amount of fiber in the diet is good for the body. Fiber helps in decreasing the absorption of sugar and fats in the small intestines, thus contributing to the lowering of the level of triglycerides in the blood.
- The consumption of rice bran fiber helps in bringing down the level of triglycerides in the blood by about 7-8%.
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Here Is A 3 Day Meal Plan For Lowering Triglyceride Levels:
- Breakfast: two poached eggs served over half an avocado, flavored with lemon juice and cracked black pepper, served with a cup of unflavored greek yogurt and berries, topped with cinnamon.
- Snack : a handful of unsalted nuts with fresh slices of apple or oranges.
- Lunch: Mediterranean chickpea salad with tomatoes, cucumber, feta cheese, and red onion. You can add tuna or grilled chicken to your salad for an added boost of protein.
- Dinner: grilled salmon with lemon and garlic, served with roasted broccoli and cauliflower , and a serving of brown rice.
- Dessert: baked peach halves dusted with cinnamon, nutmeg, and a drizzle of honey. You can also toast chia seeds and garnish them on your fruit for added crunch.
- Breakfast: apple pie overnight oats made with whole rolled oats, your favorite milk , chopped unsalted pecans, diced apple, and cinnamon.
- Snack : fresh-cut vegetables paired with hummus.
- Lunch: Bunless quinoa and black bean burgers drizzled with an avocado lime dressing. Garnished with fresh tomato, lettuce, and red onion.
- Dinner:cajun shrimp with sweet potatoes,, paired with a fresh green salad.
- Dessert: simple charcuterie board with your favorite cheeses and berries.
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 .
Minimizing added sugar in your diet from sugary beverages and sweets can reduce your blood triglyceride levels.
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Effect Of Low Dose Omega
Initial studies of the effect of fish oil administration on cardiovascular outcomes were favorable, demonstrating a reduction in events including all-cause mortality. However, more recent studies have failed to confirm these favorable results. In these more recent studies the use of other drugs, such as statins, that reduce cardiovascular disease were more intensively utilized. The outcomes studies that will be described below were carried out with doses of EPA and DHA that are lower than the doses used to lower plasma TGs. We will limit our discussion to the administration of fish oil as a drug and not discuss diet studies, such as DART, which had patients increase fatty fish intake .
The above results indicate that low dose fish oil do not significantly and consistently reduce the risk of cardiovascular disease.
What You Need To Know
Optimal Triglyceride Control with Fish Oil
- Elevated triglycerides promote athero-sclerosis and cardiovascular disease.
- Life Extension considers optimal fasting triglyceride levels to be well below 100 mg/dL.
- Fish oil, which includes the omega-3 fatty acids EPA and DHA, lowers triglycerides by increasing their removal from the bloodstream and decreasing their release from the liver.
- Omega-3 fatty acids can reduce triglycerides by up to 50% in people with high levels. They also lower triglycerides in people with moderately elevated levels.18
- One meta-analysis found that EPA and DHA intake was associated with a 35% reduced risk of fatal heart attacks.3
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Eat The Right Foods For You
As weve seen, there are some broad dietary guidelines you can follow to help lower your triglyceride levels.
But our research shows that everyones blood fat responses to the foods they eat are personal, with more than 10 times the difference between some people.
ZOE runs the largest nutritional study of its kind, with over 15,000 participants so far. Based on our studies, weve developed a personalized nutrition program that takes your unique biology into account to help you improve your metabolic health.
Using the latest scientific techniques, the ZOE at-home test analyzes your triglyceride and blood sugar levels after eating, as well as the microbes in your gut.
Based on your results, the ZOE program then gives you advice on the best foods and food combinations for your body and your long-term health goals.
You can take a free quiz to find out more.
Why Do People’s Triglyceride Levels Get Too High
There are a few scenarios that can lead to high levels of triglycerides:Â²
- Genetics: your DNA and body makeup are predisposed to having higher levels of triglycerides.
- Diet: consuming a diet high in refined carbohydrates and added sugars can increase your triglycerides, especially if you are eating more calories than you are burning off. Large portion sizes of starchy foods that do not get burned off can also raise your triglycerides.
- Alcohol: all forms ofalcohol can raise your triglyceride numbers.
- Being sedentary: exercise and daily movement are the best way to fire up your muscles and burn through your energy stores .
You can make lifestyle changes to bring down your triglyceride numbers, but some people may require medication.
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Effect On Clinical Outcomes
As described above in the description of the effect of volanesorsen on lipid/lipoprotein levels in patients with FCS and hypertriglyceridemia there is suggestive evidence that lowering the very high TG levels with volanesorsen treatment will reduce the risk of pancreatitis and improve the quality of life.
The effect of volanesorsen on cardiovascular disease has not been determined. However, epidemiologic studies have demonstrated that increased Apo C-III levels are associated with an increased risk of cardiovascular events and coronary artery calcification . Moreover, carriers of rare heterozygous loss-of-function mutations in Apo C-III have reduced TG levels and reduced cardiovascular disease risk . One can speculate that lowering Apo C-III and TG levels with volanesorsen will have beneficial effects on the development of cardiovascular disease.
What Happens If I Take Omega
Various health organizations recommend that people consume no more than 3g of omega 3 per day due to its potential to reduce immunity. Blood thinning and bleeding time can also be increased by taking omega 3 supplements in high doses. It is possible to become toxic if you consume a high amount of vitamin A in omega 3.
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Eat More Medium Chain Triglycerides
Yes, you read that correctly. To improve health and triglyceride levels, you should consume more triglycerides. But make sure they are the medium-chain kind of triglyceride.
MCTs are different from the long chain triglycerides that we commonly find in dairy and meat because they skip the normal process of fat digestion and go straight to the liver. In the liver, the MCTs are often converted into ketones for fuel.
For this reason, many studies have found MCTs to increase weight loss when compared to other healthy fats like olive oil. Believe it or not, MCTs also have been found to decrease triglycerides more than olive oil as well.
Coconut oil is the best natural source of MCTs . However, if you need an unmistakable energy boost that eliminates your cravings right away, then supplement with pure MCT oil. Blend it into your morning coffee or keto pumpkin spice latte or use it as the oil for your salad dressings.
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How They Lower Triglycerides
When you consume fish oil or other foods with omega-3s, key essential fatty acids get incorporated into your cells where they counteract the chemical breakdown of fats . Those lipids would eventually be delivered to your liver for further processing. Less fat going to your liver means less fat being packaged into triglycerides for the body use later on.
Omega-3s generally help the heart in other ways, too, lowering inflammation, counteracting blood clotting, and minimizing the buildup of plaque inside the arteries.
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Preventing High Triglyceride Levels
- Shedding the extra pounds can go a long way in reducing your triglyceride levels. If you are overweight, losing 5% to 10% of your body weight will do wonders for your health in general and triglyceride levels in particular.
- Cut down on added sugar by avoiding sweets, sodas, and other sugary beverages.
- Substitute saturated fats with healthy polyunsaturated fats such as safflower, corn, and soybean oils or healthy monounsaturated fats such as canola and olive oils.
- Because the excess carbohydrate in your diet is what gets later converted into triglycerides, it is essential to follow a low-carbohydrate diet.
- Minimize alcohol consumption, because even a small amount can cause significant damage as far as triglyceride levels are concerned.
- Follow a disciplined and regular eating pattern, broken down into six small meals over the course of the day rather than 3 large meals.
Which Prescription Fish Oil Capsules Are Available To Treat Hypertriglyceridemia
Several prescription fish oil capsules have been approved by the FDA to treat triglyceride levels of more than 500 mg/dL. A report by Hilleman and Smer states that omega-3 fatty acid products available in prescription formulations have been found to significantly reduce triglycerides. In patients with baseline triglyceride levels of 500 mg/dL or greater taking 4 g/day of a prescription product, decreases compared with placebo ranged from 12.2% to 51.6%. Unlike the supplements, the prescription products are subject to FDA approval, and their safety and efficacy must be established prior to marketing. Currently, prescription capsules contain either a combination of EPA and DHA or EPA alone. There is some concern regarding the use of DHA in patients with dyslipidemia, since high-dose omega-3 products containing DHA increase LDL cholesterol levels the impact on HDL cholesterol levels varies.
One example of a prescription product is Lovaza. One 1-g capsule contains at least 900 mg of ethyl esters of omega-3 fatty acids . Another prescription omega-3 fatty acid product, Omtryg, was approved by the FDA in 2014 and contains EPA and DHA in the same amounts as Lovaza.
A third prescription fish oil is an ultra-pure omega fatty acid that contains an ethyl ester of EPA, icosapent ethyl . Each 1-g icosapent capsule contains at least 96% EPA and no DHA. Past studies suggest that highly purified EPA may lower triglyceride levels without increasing LDL cholesterol levels.
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Top Foods To Help Lower Triglyceride Levels
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.
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 .
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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Which Medicines Can Lower Triglycerides
For some people, good habits may not be enough. Medication might be needed. The decision for you and your doctor can be complicated because other health conditions are usually involved. Several types of medicine can improve levels. They include:
- High doses of omega-3s are needed to lower triglycerides and should be taken only under a doctor’s care. Epanova, Lovaza, and Vascepa are prescription forms of omega-3s.
You may feel side effects from these drugs. Be sure to talk it over with your doctor or pharmacist.
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.
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.
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Whats The Difference Between Triglycerides And Cholesterol
Triglycerides and cholesterol are the same in that theyre both lipids and both of them can be detected in a blood test called a lipid panel. Heres the difference: While triglycerides are formed from excess calories and stored as fat for energy, cholesterol is needed by the body to make hormones and support cell function.
Do High Triglyceride Levels Affect Hdl And Cholesterol Levels
Triglycerides are involved in the transport of fatty acids to muscles and tissues for energy.
- HDL particles are involved in the transport of excess fatty acids from the periphery back to the liver for elimination. Because of these competing roles, it is very difficult to increase HDL, the healthy good cholesterol, without first addressing triglycerides.
- HDL not only transports excess lipid to the liver for disposal, but it also transports cholesterol to organs such as the adrenals, ovaries, and testes for steroid hormone synthesis.
- Many of the strategies discussed here that lower triglycerides are also known to raise HDL.
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