How To Control Cholesterol and Triglyceride Levels

There are many people who are unable to maintained balance diet and which results in increase of cholesterol and triglyceride levels. Here in this post I will share few tips which helps you to Lower Your cholesterol and triglyceride levels. A heart-healthy diet to lower triglycerides includes lowering sugar, lowering fat, and limiting alcohol. However, if you have a very high triglycerides or a combination of high triglycerides and low HDL (good) cholesterol or high LDL (bad) cholesterol, you may need medication along with diet to lower triglycerides. Your doctor can help you determine if you need to be taking medication in addition to your diet changes.

There are natural ways to lower cholesterol and triglyceride levels naturally with diet and lifestyle changes. Get most of your calories from fruits, vegetables, and non-fat or low-fat dairy products. Use olive oil or canola oil for cooking. Eat fish as a protein source once or twice a week.

A lot of sugars in the body are not good. You may happen to have a lot of triglyceride and if you add more sugars to that, the levels of triglyceride will go up.  Avoid most of the foods that are made by added sugars; and some of them may include baked goodies, soda, candy, flavored yogurt, most breakfast cereals and ice cream.

Whole-grain products add fiber and help you avoid overeating because they fill you up. Foods made of fiber should be what you need to concentrate on the most. These may include foods that have been made from refined white flour and due to their whole grains; you eat what the body needs to keep it healthy.  By eating more fibers, your body will keep the levels of triglycerides quite low.

According to researchers at the Cardiovascular Health Research Center in South Dakota, long-chain omega-3 fatty acids are effective for reducing plasma triglyceride levels. At the pharmaceutical dose of 3.4 grams per day, omega-3s reduce triglycerides by about 25 percent to 50 percent after one month of treatment, resulting primarily from the decline in very low density lipoprotein (VLDL ) production and secondarily from the increase in VLDL clearance. Fish oil effectively suppresses adipose tissue inflammation and controls metabolic pathways in a tissue-specific manner, regulating nutrient traffic and reducing plasma triglycerides.

There are a number of garlic benefits, including its ability to help prevent heart disease. A meta-analysis conducted at the University of Oxford found that dried garlic powder preparations significantly lowered serum triglyceride levels when compared to placebo. This analysis included 17 trials and 952 subjects. Garlic treatment not only lowered triglyceride levels, but it also reduced total cholesterol levels. Another study published in the Journal of Nutrition found that when rats received raw garlic orally or as an injection, there was a 38 percent reduction in triglyceride levels.

Garlic Homeopathy Medicine (Allium Sativum)

Research published in Food and Chemistry Toxicology found that lemongrass essential oil effectively lowered blood cholesterol levels when given orally to mice for 21 days. Although there are no human studies on lemongrass and triglycerides, this animal study suggests that lemongrass can serve as a natural and safe form of alternative therapy in combination with diet and lifestyle changes.

Triglycerides are a type of fat in your blood. Any calories that aren’t needed when you eat are converted into triglycerides and stored in your fat cells. Then your hormones release triglycerides for energy in between meals. When you eat more calories than you burn, this leads to high triglycerides. Some major causes of high triglycerides include obesity, lack of exercise, eating more calories than you burn, type 2 diabetes, kidney disease, excessive alcohol consumption and smoking. The best way to prevent or reduce high triglyceride levels is to change your diet and lifestyle. Cutting back on calories, sticking to complex carbohydrates instead of refined carbs, eating healthy fats with omega-3 fatty acids and reducing your sugar intake are the best ways to naturally reduce triglyceride levels. Exercise is also important and helps decrease triglyceride and LDL cholesterol levels.

Triglycerides and cholesterol are different types of lipids that circulate in the blood. While triglycerides store calories that aren’t used and provide the body with energy, cholesterol is used to build cells and produce certain hormones. High-density lipoprotein (HDL) helps remove fat from the body by binding with it in the bloodstream and carrying it back to the liver for disposal. Low-density lipoprotein (LDL) carries mostly fats and only a small amount of protein from the liver to other parts of the body.

Although elevated LDL cholesterol is well-established as a major predictor of coronary heart disease, evidence suggests that an elevated triglyceride level is also an independent risk factor. Until recently, researchers believed that high triglyceride levels were not as significant as cholesterol at predicting plaque buildup and heart disease, but that perspective has changed. Most experts now consider triglycerides a third important risk factor for plaque buildup in the arteries, along with levels of “good” HDL cholesterol and “bad” LDL cholesterol.

In fact, in studies where LDL cholesterol levels were significantly reduced with the use of statin medications, many patients still had elevated triglyceride levels, putting them at continued risk of developing cardiovascular disease. This proves that in addition to the critical role that LDL cholesterol plays in the buildup of plaque inside the arteries, which is called atherosclerosis, high triglycerides also play a significant role.

High triglycerides don’t get the attention of bad cholesterol, but they can be just as dangerous for your heart. Lifestyle changes that include a healthy diet can help to lower both triglycerides and your cholesterol levels. High triglycerides can have just as much of an impact on your heart as other heart disease risks, such as high cholesterol.

“Research suggests that high triglycerides may increase the risk of heart attack and stroke. Knowing your triglyceride level is as important as knowing your good and bad cholesterol numbers,” says Danya L. Dinwoodey, MD, a cardiologist at the Lahey Clinic in Burlington, Mass. “In many cases, high triglycerides and low ‘good’ cholesterol numbers go together, and these risks may run in families.”

Because of the relationship between increased weight circumference and high triglycerides, cutting back on calories and losing weight can have a big impact on triglyceride levels.

Foods rich in omega-3 fatty acids reduce serum triglyceride levels by decreasing free fatty acid delivery to the liver and decreasing activity of triglyceride-synthesizing enzymes. Eat omega-3 foods, such as wild salmon and mackerel, chia seeds, flaxseeds, grass-fed beef and bison, and free-range eggs.

According to research published in Current Opinion in Lipidology, high alcohol intake can be harmful because it’s associated with elevated plasma triglycerides, along with with cardiovascular disease, alcoholic fatty liver disease and the development of pancreatitis. Although light to moderate alcohol consumption may be associated with decreased plasma triglycerides, patients who already have high triglyceride levels benefit from reducing or stopping alcohol consumption altogether.

Take exercise daily walking, running, weight training, yoga and any other type of movement you like.

Everyone should have their lipid profile checked with a simple blood test as part of a routine physical.

• Normal triglycerides are less than 150 mg/dL.

• Borderline triglycerides are between 150 and 199 mg/dL.

• Over 200 mg/dL is too high.

• Over 500 mg/dL is very high.

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