How do you reduce cholesterol and triglyceride? High triglyceride levels are associated with an increased risk of heart disease. What causes high triglycerides? How can I lower my triglycerides?
Triglycerides are fats found in meat, dairy, and eggs. They are stored in fat cells in the body and released into the bloodstream during fasting or exercise. When they reach dangerously high levels, they can cause serious health problems.
A cholesterol-lowering diet is recommended for patients who have elevated triglyceride levels. This article provides information on the causes of high triglycerides, as well as strategies for reducing them.
How To Reduce Cholesterol: 6 Life Changes To Make Now
Too much-saturated fat can raise the level of LDL cholesterol in your blood. A high level of LDL cholesterol in your blood increases your risk of heart disease and stroke. (American Heart Association recommends)
Fast-Acting Steps to Reduce Cholesterol Naturally
How to Reduce Cholesterol and Triglycerides through Diet
- You’ll want to stick with unsaturated fats, which come from plant sources like nuts, seeds, and vegetable oils. The subsequent oils in this category are soybean, olive, corn, safflower, sunflower, and canola.
- Oatmeal and oat bran are good for you because they help reduce those “Bad” LDL levels.
- Fatty fish like tuna, trout, salmon, sardines, and mackerel are rich in omega-3 fatty acids and other healthy fats. These omega-3 fatty acids have been shown to lower blood fat and triglyceride levels.
- Walnuts also are a superb source of omega-3 fatty acids.
- Soy products include tofu, soy milk, soybeans, and edamame beans. Some evidence suggests that regularly eating soy products can slightly reduce ‘bad’ LDL cholesterol and triglycerides.
- Unsaturated fat sources include nuts, salmon, avocado, hemp seeds, pumpkin seeds, and olive oil.
- Healthy sources of cholesterol include olive oil and legumes – both staples of the Mediterranean diet.
- Avoid saturated fats, which are mainly fats derived from animals. For this reason, this includes dairy products (ice cream, milk, cheese), red meat, chicken skin, and egg yolks.
Q&A: Reducing Cholesterol and Triglycerides
What Foods Can Reduce Cholesterol?
The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.
For example, if you need about 2,000 calories daily, no more than 120 should come from saturated fat.
- Nutrition and exercise are the best ways to protect yourself and your family from high cholesterol.
- Prefer to eat foods low in saturated fat and cholesterol, accordingly, increase your dietary fiber intake.
- Exercise for at least thirty minutes each day.
- Eat More Foods That Lower Cholesterol Fast
- Blueberries
- Soybean
- Oatmeal
- Green Tea
- Turmeric & Garlic
Very low cholesterol levels are much less common than high cholesterol, but they can happen—and sometimes they’re completely harmless, while other times they point to an underlying medical issue.
Main Causes of Very Low Cholesterol Levels
Genetic Causes (Inherited Low Cholesterol)
Some people naturally have very low LDL due to genetics.
Malnutrition or Very Low-Calorie Dieting
If someone isn’t consuming enough calories or fat, cholesterol levels can drop.
Common situations:
- Severe calorie restriction
- Eating disorders (anorexia nervosa)
- Chronic under-eating due to depression, illness, or poverty
This is one of the most frequent non-genetic causes.
Hyperthyroidism (Overactive Thyroid)
This is a very common medical cause.
When thyroid hormone levels are high, metabolism increases, and LDL is cleared rapidly from the blood; consequently, cholesterol levels decrease.
Symptoms that may appear with low cholesterol:
- weight loss
- anxiety
- palpitations
- heat intolerance
- tremor
- insomnia
Certain Medications
Medications can lower cholesterol significantly. Most common: Statins (atorvastatin, rosuvastatin, etc.)
Is Very Low Cholesterol Dangerous?
Not always. For many people, low LDL cholesterol levels are beneficial and associated with a lower risk of heart disease.
However, in some situations, very low cholesterol can be associated with:
- hormone imbalance (cholesterol is a building block for hormones)
- fat-soluble vitamin deficiency (A, D, E, K)
- mood changes (association—not always causation)
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High cholesterol levels can be dangerous, but there are ways to reduce them quickly
Love this post on finding the best diets to manage cholesterol! I’ve personally seen great results by incorporating more fiber-rich foods and omega-3s into my meals.
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I’ve been struggling with high cholesterol, but this post has motivated me to make some changes. Thanks for the tips!
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