Just like high blood pressure and high cholesterol, elevated triglycerides levels contribute to heart diseases. Triglycerides is a fat found in the blood, that can lead to cardiovascular health problems. To reduce triglycerides, it's best to do so by diet. Triglycerides causes similar difficulties to health, just like high blood pressure and cholesterol does. Lowering triglycerides should be more of priority, from those who battle obesity and have diabetes. Diet alone shouldn't be contributed to lowering triglycerides. You should also be more active and workout. However, the foods you eat play a large part in high triglyceride levels.
It is very easy to lower triglycerides. You need to be aware to the foods that contribute to high levels of triglycerides as well. High triglycerides symptoms can lead to inflammation to the pancreas. There's no real symptoms to determine for sure, whether or not that you have high triglycerides levels. If your cholesterol and blood pressure are high, then there's a good chance so are your triglycerides levels.
It is very easy to lower triglycerides. You need to be aware to the foods that contribute to high levels of triglycerides as well. High triglycerides symptoms can lead to inflammation to the pancreas. There's no real symptoms to determine for sure, whether or not that you have high triglycerides levels. If your cholesterol and blood pressure are high, then there's a good chance so are your triglycerides levels.
Instructions
- 1Cut out saturated fats in your diet. Animal fats are not good for your heart at all. Saturated fats are found in a lot of animal products. Milk and meats typically contain a good amount of saturated fats. You want to replace fats in your diets. You need more polyunsaturated fats and monounsaturated fats. They promote good heart health, and will lower triglycerides.
- 2Get more omega-3 into your diet. Omega-3 fatty acids contribute to an improve cardiovascular system. Omega-3 will decrease triglyceride levels. For really high cases, you might need to take omega-3 supplements. Try to get more omega-3 fats in your diet. Walnuts contain a great amount of omega-3 fatty acids. Green leaf vegetables as well. Mostly you'll find omega-3 fatty acids in fish.
- 3Cook with olive oil and eat more foods found in the Mediterranean diet. Olive oil is highly made up of monounsaturated fats. Olive oil can improve your cardiovascular health, and reduce triglyceride levels. A lot of fish, nuts legumes, herbs and spices, along with lean meats make up the Mediterranean diet. Foods that help contribute to better health overall. The diet focus's on monounsaturated fats and polyunsaturated fats. Instead of foods high in trans fats and saturated fats.
- 4Don't drink a lot of alcohol. Alcohol intake leads to a sudden increase in triglycerides. Alcohol is excess calories which turn into fat, usually into triglycerides. Alcohol inhibits the liver to produce more triglycerides in the body. Even moderate drinking can increase triglyceride levels.
- 5Get more vegetables and fruits into diet. Fruits and vegetables contain great sources of minerals and vitamins. You should apply both to your diet everyday. Fruits and vegetables will help reduce your chances of heart disease. Green leaf vegetables contain a decent amount of omega-3 in them. Berries are extremely rich in antioxidants, and are recommended for anti-aging effects.
- 6Reduce the sweets and red meats in your diet. Eliminate the foods high in sugar. Cookies, ice cream, donuts, cake, candy, molasses, and other sweets should be reduced. These things add to higher levels of triglycerides. Red meat is not very healthy, and leads to heart problems. Instead of eating red meat, eat more lean meats instead. Like skinless chicken and fish.
Foods for Reducing Triglycerides
Fruit
- Fruits do contain sugar, which is one element that can raise triglyceride levels, but eating the sugar from fruits is much better than the sugar that is found in candy bars, cakes and other packaged snacks. While it is pretty rare that a person will be eating so much fruit that it proves harmful to their health, if triglyceride levels do remain high, try reducing fruit intake to two to three servings per day.
Fiber
- Fiber is important because it helps to keep the body regular and prevents constipation and indigestion. Some great sources of fiber include flaxseeds or flaxseed oil, rice, dried beans and dark shades of green, leafy vegetables.
Carbohydrates
- Carbohydrates are essential in healthy eating. The body uses carbohydrates as energy so it's imperative that carbohydrates are consumed on a daily basis. Avoid simple carbohydrates. This includes white breads and other food items made with white flour. Instead, opt for eating lots of vegetables, non-white rice and whole-grain pastas.
Meat
- Meat is a great source of protein that the body needs to keep the muscles strong and healthy. Avoid red meats and choose white meats like chicken and turkey. Fish and tuna are also great sources of protein. When preparing meat, it's always best to avoid frying it because that will result in added fat, which could raise triglyceride levels even higher. Choose lean cuts of meat and aim for a serving size of about 6 ounces.
Omega-3
- Food and supplements containing Omega-3 are excellent choices in promoting good heart health. Omega-3 is found in fish, including salmon, mackerel and tuna. If you don't like fish, there are many types of fish oil supplements available in both liquid and pill forms. Again, just as with meat, it's best to prepare the fish without frying it. Grilling would be the healthiest alternative.
Foods That Are Bad for Triglycerides
- Triglycerides are often associated with cholesterol; however they are not the same thing. Triglycerides are fats in foods or fats made from the body by excessive amounts of carbohydrates. Similar to cholesterol, triglycerides can be controlled and certain foods should be avoided.
Alcohol
- Alcohol should be avoided. Although, red wines may decrease LDL (bad cholesterol) and increase HDL (good cholesterol), it unfortunately increases the triglycerides in the body.
Sugar
- Sugar can come in all forms. Obviously, candies, sweets, baked goods, sodas, and ice creams are loaded with sugar. However, canned fruits, cereals, granola bars and ketchup are also high in sugar. It is important to read the labels.
Refined Simple Carbs
- Carbohydrate provides the body with energy, but refined simple carbohydrates like white bread, white pasta, white rice and crackers offer no nutritional value.
Fats
- Avoid foods high in fat such as fried foods, cream sauces, butter, lard, duck and bacon. Opt for healthier monosaturated fats like avocados, walnuts, sesame oil, olive oil and salmon.
Shellfish
- Shellfish are surprisingly high in triglycerides. Eating fish is safe but avoid shrimp, lobsters, clams and mussels.
Processed Foods
- Processed foods are considered empty calories because they are high in trans fat and sugar. Stick to eating real foods and avoid anything with unfamiliar ingredients.
How to Lower HDL Cholesterol
Two types of cholesterol course through our bloodstreams: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is known as the "bad" cholesterol, and this is what causes plaque buildup in the bloodstream. Eventually, the plaque can block bloodflow and cause coronary artery disease.
HDL cholesterol, on the other hand, is known as the "good" cholesterol. It scavenges for excess LDL cholesterol and takes it to your liver for disposal. Additionally, high levels of HDL cholesterol provide anti-clotting and anti-inflammatory effects for your heart and blood vessels.
The higher your HDL levels, the healthier you will be. If you wish to lower your HDL cholesterol for some reason, you should visit your doctor on a regular basis to make sure you stay in good health.Instructions
- 1Eat fatty foods. Foods containing high levels of saturated and trans fat will lower your HDL cholesterol. Both margarine and commercial baked products contain high amounts of trans fat. Avoid foods rich in monounsaturated and polyunsaturated fats (such as peanut, olive and canola oils) because they boost HDL anti-inflammatory effects.
- 2Stay sedentary. A sedentary lifestyle contributes to lower HDL cholesterol levels. Any exercise that increases your heart rate (running, swimming, cycling and aerobics) will lead to higher HDL levels.
- 3Gain weight. Excess weight will lower your HDL cholesterol. You can gain weight by eating fatty foods high in saturated and trans fat and by maintaining a sedentary lifestyle.
- 4Start smoking. Smoking will lower your HDL cholesterol and can increase your chances to have blood clots. It will also cause chemical changes to the high-density lipoproteins. If you quit smoking, you may raise your HDL cholesterol by 10 percent.
How to Lower LDL & Raise HDL Naturally
- Low-density lipoproteins (LDLs) are known as "bad" cholesterol and High-density lipoproteins (HDLs) are known as "good" cholesterol. The most effective method of managing your cholesterol level is usually to raise your HDL level while reducing your LDL level. You can usually accomplish this effectively with diet and exercise, although you may also need medication
Instructions
- 1Lose excess weight. A sensible diet plan usually consists of eating slightly fewer calories than you burn for a gradual weight loss. This should lower your total cholesterol and raise your HDL level. Weight loss has a strong correlation with an increase in HDL level and you can expect to raise your HDL by 1 milligram per deciliter (mg/dl) for every six pounds that you lose.
- 2Monitor your fat consumption. You should limit the calories you receive from fat to 30 percent of your total caloric intake to lower your LDL level. You can raise your HDL level by replacing saturated fats from animal products with unsaturated fats such as peanut oil, canola oil and olive oil
- 3Limit your cholesterol intake to lower your LDL cholesterol level. You shouldn't eat more than 300 milligrams (mg) of dietary cholesterol each day if you're essentially healthy and no more than 200 mg each day if you already have heart disease. Egg yolks, red meat and dairy products are common types of foods that are high in cholesterol.
- 4Engage in regular aerobic activity. Sustained exercise such as running, bicycling and walking is effective in reducing your LDL cholesterol level and increasing your HDL level. You should exercise vigorously for at least 30 minutes per session with five exercise sessions per week.
- 5Lower your LDL level with medication if necessary. Your doctor may prescribe a statin for excess LDL cholesterol. A fibrate like Clofibrate is primarily intended to reduce your total cholesterol.
Food That Reduces LDL
- Two types of cholesterol exist: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL is the bad kind that builds up on the inner walls of the arteries and blocks the flow of blood, putting you at risk of heart failure. HDL helps clear cholesterol out of the arteries and back to the liver. Several foods will help keep as much bad LDL cholesterol out of your system as possible.
High-fiber Foods
- Oatmeal is a good food for lowering LDL cholesterol because it contains soluble fiber, which reduces the absorption of cholesterol into the bloodstream. You can also find soluble fiber in kidney beans, apples, pears, prunes and barley. Mix in some fresh fruit with cooked oatmeal to add taste as well as additional fiber to your diet.
Fatty Acids
- Omega-3 fatty acids are good for fighting blood pressure and blood clots. These fatty acids can be found in fish oil, so eat plenty of mackerel, salmon, sardines and tuna. Or you can buy an over-the-counter supplement. Bake or grill the fish to avoid adding too much fat to your diet.
Nuts
- Nuts such as walnuts and almonds reduce cholesterol because they are rich in polyunsaturated fatty acids. They also boost your good HDL cholesterol. You can eat just a handful per day of nuts to reduce the risk of heart disease, but avoid nuts that have added salt and sugar.
Onions and Similar Veggies
- Eat onions, shallots, scallions and other bulbs to heal arteries. Onions contain quercetin, a flavonoid that reduces cholesterol. Mix these veggies with some of your most popular dishes, which will both boost flavor and your heart's health.
Non-Fat or Low-Fat Dairy Products
- Buy dairy products that are low in fat, and stay away from whole milk, butter and cream cheese. Try margarine instead of butter, which has 2 grams of saturated fat per tablespoon, compared to 7 grams for butter.
How to Lower Cholesterol in 30 Days
- Lower your cholesterol and you'll live longer. That's pretty much the bottom line. Maintaining safe cholesterol levels also reduces the risk of a heart attack. There are two types of cholesterol, HDL and LDL. The good cholesterol is called HDL, or high-density lipoprotein, which is a substance used to transport cholesterol and triglycerides within the bloodstream. Bad cholesterol is referred to as LDL, or low-density lipoprotein, which transports cholesterol from the liver to tissues throughout the body. LDL causes mucus to build up on the walls of your arteries. This creates plaque buildup and increases the risk of heart disease
Instructions
- 1
Eat oatmeal every day during the 30-day period. You want to use unsweetened, whole-grain oatmeal, such as steel-cut oats, not the flavored kind. Oatmeal, as its name suggests, is made from oats, which is a great source of fiber. - 2Eat 10 to 30 almonds daily. Almonds provide rich sources of vitamin E and are one of the more nutritional of all the various nuts. The taste is rather bland, so add them to low-fat yogurt, salads or vegetable dishes.
- 3Eat an apple a day. There's definitely something to the adage, "an apple a day keeps the doctor away." There's an ingredient in apples called "pectin" that will lower your cholesterol as much as 16 percent if you eat at least two per day.
- 4Walk one to three miles every day. Exercising and working up a sweat speeds up the flow of blood in your arteries. This reduces chances of inflammation and hardening of the arteries.
- 5Take one garlic caplet per day. Choose an all-natural formula with no sugar, starch, yeast, caffeine, dairy or preservatives. Some garlic caplets are "enteric coated," which allows it to be absorbed in the small intestine instead of the stomach to decrease garlic breath.
Herbs That Reduce Cholesterol in Arteries
- Cholesterol in arteries can be a problem when levels of low-density lipoproteins (LDLs, or "bad" cholesterol) get too high. When this cholesterol builds up on artery walls, it creates plaque, which solidifies and makes it difficult for blood to flow, potentially leading to heart attack or stroke. High-density lipoproteins (HDLs, or "good" cholesterol) are believed to carry cholesterol away from arteries and deposit it in the liver, allowing it to be eliminated from the body. Keeping a good balance of low LDLs and moderate HDLs is important to artery health, and a number of herbs can help.
Garlic
- Garlic is a proven fighter of bad cholesterol. Elements found in garlic help raise HDL (good) cholesterol and contribute to anticlotting in the bloodstream, thus helping to avoid plaque buildup. Also, oxidized LDL cholesterol, which is a big risk factor for plaque formation, was found to be reduced when garlic was introduced to a diet. Any kind of garlic will help reduce cholesterol buildup, but aged garlic extract supplements, such as Kyolic, showed the greatest results in one clinical trial. Garlic supplements can be found at most health food and drug stores. Though garlic and garlic supplements have not been shown to cause major health dangers, follow directions on supplement package to assure the most appropriate and safe usage.
Capsicum
- Capsicum is a family of edible plants that tend to contain a beneficial substance called capsaicin. Spicy peppers, such as jalapenos and cayenne peppers, tend to contain the highest concentrations of this helpful element, but it is usually present in other types of peppers as well. Capsicum fruits tend to speed up blood flow in the veins, helping to prevent cholesterol from getting a chance to stick to arterial walls. Clinical trials have shown that these beneficial plants can lower high cholesterol levels.
Psyllium
- It has long been known that fiber helps lower cholesterol levels. Psyllium, a small seed found on an herb called Plantago ovata, is rich in soluble fiber and has been proved through scientific research to lower cholesterol levels. When 10 grams of psyllium per day were added to the diet of test subjects, an analysis of studies showed that LDL cholesterol can be lowered by 9%. Psyllium also tends to have the best results when used along with whole oats, which are also excellent at lowering cholesterol. Taken with a bowl of oatmeal, oat bread, or another oat product, psyllium is a great tool at removing harmful cholesterol in arteries.
How to Remove Plaque In Arteries
- Removing plaque in arteries is crucial to living a long and healthy life. Arterial plaque buildup contributes greatly to increased risks for artery disease, atherosclerosis, and heart disease among others. Arguably plaque buildup in the arteries even can even lead to other serious conditions. In fact the top diseases that American's face almost universally are effected by elevated artery plaque levels. The following guide should help you identify what steps to take to remove plaque in arteries naturally and regain your long term health
Instructions
- 1Consult your doctor for medicinal ways of removing artery plaque. There are many natural ways to remove plaque in arteries but serious problems may require the assistance of medications that only your doctor can advise on or prescribe.
- 2Increase your HDL cholesterol levels by eating more fish and drinking a little wine every day. This combination of food and drink offers well documented affects of increasing good cholesterol levels and resultantly decreasing bad cholesterol levels which contribute to artery plaque build up.
- 3Stop eating foods which are high in sodium and cholesterol. Artery plaques form primarily to an overabundance of LDL cholesterol flowing through your blood vessels. When you feed your blood stream less cholesterol plaque buildup on your artery walls is less likely to occur. Similarly decreasing the amount of sodium you consume will help keep your blood pressure lower which also works to keep cholesterol from becoming artery plaques.
- 4Start walking in the sun every day. This helps greatly in removing artery plaque buildup because the exercise helps to lower blood pressure and make new artery plaques less likely to form. Additionally the sun exposure will aid in vitamin D production which is well documented in discouraging the formation of plaque in arteries and the complications of heart disease.
- 5Curb systemic inflammation with a focused diet. Just as high blood pressure can encourage further plaque in arteries so to can inflammation. Foods such as garlic can keep inflammation levels lower while other foods have the ability to raise these levels. If you need to remove plaque in arteries you have to stop all functions that can cause arterial plaque build up and systemic inflammation is one of them.
How to Lower Your LDL and VLDL
- There are three distinct types of cholesterol in the body. High-density lipoprotein, or HDL, is good cholesterol that is good for the heart. Low-density lipoprotein, or LDL, is mostly fat and has a tendency to cause build up within artery walls, earning its name as the "bad cholesterol". VLDL, or very low-density lipoprotein, is the worst kind of cholesterol, because it leaves deposits of cholesterol within artery walls. Lifestyle changes can make a significant difference in LDL and VLDL cholesterol levels. Most techniques that lower LDL cholesterol also lower VLDL and may also increase HDL.
Instructions
- 1Consume more fiber. Soluble fiber decreases LDL cholesterol and reduces the absorption of cholesterol into your bloodstream, according to the Mayo Clinic. Aim for five to 10 grams or more of soluble fiber a day, found in foods like oatmeal, beans, apples, pears and prunes.
- 2Exercise. Regular exercise increases levels of good cholesterol, or HDL cholesterol, in the blood. "For the average Susan or Joe, even a little bit of moderate aerobic activity needs to be accompanied by a change in body composition --- less fat --- to increase HDL," says Robert H. Eckel, professor of medicine at the University of Colorado-Denver and former president of the American Heart Association. If you're currently overweight, losing just 10 percent of your body weight can substantially lower levels of LDL cholesterol, says Eckel.
- 3Limit your intake of saturated and trans fats. Saturated fats, found mostly in animal products like beef, pork and butter, tend to increase LDL. "A reduction of saturated fats by a moderate amount will reduce LDL," says Eckel. Trans fats are even worse. These fats, found in commercially fried and processed foods, substantially increase LDL cholesterol while decreasing HDL. If you're using packaged foods, check the nutrition information for the amount of trans fat or saturated fat in the product and try to avoid products whose ingredients include hydrogenated or partially hydrogenated vegetable oil. The American Heart Association recommends limiting trans fats to 1 percent or less of your total calorie intake.
- 4Supplement with niacin. Niacin, or nicotinic acid, is a water-soluble B vitamin that has been shown to lower LDL cholesterol by up to 10 to 20 percent. Taking a daily niacin supplement can also positively affect HDL cholesterol, raising it by 15 to 35 percent, according to US News. Some people experience side effects such as flushing and increased blood sugar, so consult with your doctor before adding a niacin supplement to your regimen.
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