Certain people are at higher risk for problems from high cholesterol. They may need to use anti-cholesterol medicines along with eating a healthy diet and exercising regularly to reduce cholesterol.
The major risk groups include:. Adults who have had a heart attack or stroke, or some other atherosclerotic disease, a transient ichemic attack, stable or unstable angina, and anyone who has had a procedure such as angioplasty or bypass surgery to restore blood flow through a blocked artery. If you are otherwise in good health, one of the best ways to lower triglycerides is with regular exercise. Choose an activity that gets your heart beating faster.
Aim for an average of 40 minutes of moderate to high intensity exercise on 3 to 4 days a week. Taking a brisk walk every day can work just as well. Consume less saturated fat. This type of fat comes from animal products, such as red meats and whole-milk dairy foods. Choose lean meats, and replace full-fat dairy items with low-fat and nonfat versions. Consume less total fat in your diet. Consume less simple carbohydrates, such as table sugar and syrup.
Limit your intake of baked goods made with white flour and sugar. Instead, choose complex carbohydrates, such as found in whole-wheat flour, brown rice, and vegetables.
Eat foods high in omega-3 fatty acids. These fats, found in fish, play a role in helping keep triglycerides down. Salmon, albacore tuna, sardines, and herring all have a lot of omega-3s. Get 25 to 30 grams of fiber a day. Fruits, vegetables, and whole grains, such as whole-wheat bread and brown rice, are great sources. Cut back on alcohol. For some people, drinking even a little bit can have a big effect on triglycerides. Talk with your doctor about how much, if any, alcohol you may consume.
About Cholesterol. Causes of High Cholesterol. Prevention and Treatment of High Cholesterol. Cholesterol Tools and Resources. Cholesterol Podcasts. Cholesterol: The good and the bad Two types of lipoproteins carry cholesterol to and from cells. Triglycerides Triglycerides are the most common type of fat in the body.
Last Reviewed: Nov 6, Whenever you eat more calories than your body needs, your body turns those calories into triglycerides and stores them in fat cells. Working toward a moderate body weight by consuming fewer excess calories can be an effective way to lower your blood triglyceride levels. While the American Heart Association recommends consuming no more than — calories of added sugar per day, one study found that the average American eats about calories of added sugar daily 4 , 5.
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.
Another study found that consuming high amounts of added sugar is also associated with higher blood triglyceride levels in children 7.
Fortunately, several studies have shown that low carb diets can lead to a decrease in blood triglyceride levels 8 , 9. 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. Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.
Not surprisingly, low carb diets have been linked to lower blood triglyceride levels A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months.
Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet A review compared low fat and low carb diets. Researchers found that 6—12 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.
Dietary fiber is found naturally in fruits, vegetables, and whole grains. Including more fiber in your diet can slow the absorption of fat and sugar in your small intestine, helping decrease your triglyceride levels According to one study including adults with overweight or obesity, eating more dietary fiber was linked to lower triglyceride levels Adding fiber to your diet from fruits, vegetables, and whole grains can reduce blood triglyceride levels.
When paired with weight loss, studies show that aerobic exercise is especially effective at decreasing triglycerides The American Heart Association recommends getting at least 30 minutes of aerobic exercise 5 days per week, which can include activities like walking, jogging, bicycling, and swimming 18 , The benefits of exercise on triglycerides are most apparent in long-term exercise regimens.
One study in people with heart disease showed that exercising for 45 minutes 5 times per week led to a significant decline in blood triglycerides All exercise helps reduce triglyceride levels. However, some research has found that exercising at a higher intensity for a shorter amount of time is more effective than exercising at a moderate intensity for longer periods 21 , A regular workout regimen that includes high intensity aerobic exercise may increase levels of HDL good cholesterol and decrease blood triglycerides.
Artificial trans fats are a type of fat added to processed foods to increase their shelf life. Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils. They can also be found in small amounts in some animal products. In recent years, the addition of trans fats to food has been banned in the United States Due to their inflammatory properties, trans fats have been attributed to many health problems, including increased LDL bad cholesterol levels and heart disease 24 , One review of 16 studies reported that replacing trans fats with polyunsaturated fats in the diet could help reduce triglyceride levels A diet high in trans fats can increase both blood triglycerides and the risk of heart disease.
Limiting your consumption of heavily processed and fried foods can help decrease your intake of trans fats. Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides. This is mostly due to its content of omega-3 fatty acids , a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke
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