Many amongst us suffer from the problem of high levels of triglycerides. Studies have shown that high triglyceride levels can cause heart ailments especially heart attacks and stroke, with these conditions becoming more prevalent for people with low levels of HDL (good cholesterol). Patients suffering from Type 2 Diabetes are also at an increased risk of contracting this condition, i.e., triglycerides and diabetes have a deeper connection.
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The Triglycerides levels are generally checked by doing a fasting blood test (you are expected to keep an empty stomach till your blood sample is collected). This is typically a cholesterol test, which is also known as the Lipid profile or Lipid panel.
Very high levels of triglycerides are also known to cause liver and pancreatic problems.
Lifestyle changes include dietary changes such as reduction of carbohydrate intake, avoidance of sugar-sweetened beverages, and processed carbohydrates, regular exercise, and weight loss. Weight loss of 5% to 10% is associated with a reduction of triglyceride levels. Similarly, regular aerobic exercise can reduce triglycerides.
Dr. M.G. Kartheeka, MBBS, MD
Triglycerides are a fat type that is found in our blood and are generally stored in the fat cells. When we eat, any calories that our body doesn’t need to get converted into triglycerides.
So, when we are consuming calories at a faster rate but burning them at a slower pace, it will cause triglyceride levels to rise. An elevated level of triglycerides in the blood is called Hypertriglyceridemia.
It is a myth that only people over 35 Need to Be Tested for Lipid profile. The fact is that your cholesterol should be checked every 5 years from childhood to middle age. Men ages 45 to 65 and women ages 55 to 65 should have it checked every 1-2 years. After age 65, make it yearly. If you have high cholesterol, you may need more frequent testing to make sure your meds and lifestyle changes are working.
Dr. Ashish Bajaj, M.B.B.S., M.D
As triglycerides are simply stores of fat, they can’t really move about in your body by themselves. Lipoproteins carry these triglycerides around your body to the cells they need to reach through your blood.
Keep in mind, that these fatty deposits are vital and an essential part of your normal bodily function. But when the triglycerides level is too high and when it is accompanied by high levels of bad cholesterol (LDL) this can be dangerous.
When the triglyceride levels are high, there may not be any symptoms as it is also a silent health problem. However, it does have health implications – it increases the likelihood of a heart attack or a stroke.
High triglycerides also indicate that you may be insulin-resistant, i.e., your body is not using the insulin hormone properly. This means you are unable to control your blood sugar levels and because of this, you could be a pre-diabetic which will eventually end up as Type 2 diabetes.
High triglycerides also harden the arteries and cause inflammation in the pancreas. If the inflammation in the pancreas continues it will cause pancreatitis.
High levels of triglycerides also indicate fatty liver disease. Bad lifestyle choices, especially wrong food choices lead to the accumulation of fats in the bloodstream, i.e., triglycerides. These fat deposits are also found in the liver.
To check for fatty liver, you should get liver function tests such as ALT and AST done. Like triglycerides, the fatty liver also does not show any symptoms. However, if ignored, it can lead to liver cirrhosis or permanent damage.
How to Control:
One of the best ways to control the triglyceride levels in the body is by making healthy lifestyle changes!
Triglycerides and alcohol don’t go together! Alcohol is extremely high on calories and is known for its high sugar content. Thus, if you have been diagnosed with high triglyceride levels, you must keep a check on your alcohol intake.
Regular bouts of physical activity do wonders for our body. Aim to reserve at least 30 minutes each day and do yoga, walking, stretching, swimming, etc. Keep changing your exercise routine so that your body doesn’t get accustomed to one exercise regime and the variety also keeps you motivated. Studies prove that regular exercising helps to combat triglyceride levels and also aids in the production of ‘good’ cholesterol. So, on days when you are thoroughly pressed for time, ditch the lift and take the stairs instead.
If you are obese, it is extremely pivotal that you shed those extra pounds. Resort to a healthy diet and always aim to maintain ideal body weight. When you focus on your diet – try to eat fewer calories. Instead, focus on a high intake of fresh fruits and veggies and cut down the consumption of sugary foods like soda and other aerated drinks.
When it comes to your fat intake, eat good healthy fats such as monounsaturated and polyunsaturated fats found in food items such as fish, olive oil, etc. Refrain from eating unhealthy fats which are found in food items such as cheese, butter, etc.
Avoid the intake of food items that are rich in refined carbohydrates such as white flour as they tend to up your triglycerides levels.
An increase in the proportions of fiber in your diet also helps to up the absorption of fat by the body. This helps to reduce the triglycerides levels in the blood too.
As far as possible, adhere to a fixed meal pattern by eating at regular intervals. Diet and positive lifestyle-related changes are two crucial factors that can help to manage and maintain your triglyceride levels.
If after regular checking too, if your triglyceride level count doesn’t fall within the prescribed range then probably it’s time you consult your doctor. The doctor may then have to prescribe medication to bring the levels to a normal range.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ref
1.https://pubmed.ncbi.nlm.nih.gov/33797418/
2.https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations#:~:text=a%20wide%20variety%20of%20fruits,liquid%20non%2Dtropical%20vegetable%20oils
. 3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6320919/#:~:text=The%20DASH%20diet%20is%20characterized,grains%20%5B89%2C99%5D.
4. https://pubmed.ncbi.nlm.nih.gov/28840462/
Food and health go hand-in-hand, but thanks to our erratic lifestyle and junk food intake, many amongst us suffer from high cholesterol levels. Having high cholesterol, especially LDL, is typically linked to heart diseases. Fortunately, the high level of cholesterol in your body is not the end of the road. This is because there are food items available that aid in bringing down the cholesterol levels effectively, i.e., a cholesterol diet.
But remember, every food item adopts a different approach to bring down the cholesterol. Some provide soluble fiber which binds the cholesterol and eliminates it from the body others gives you polyunsaturated fats which help in the direct reduction of LDL. So, are we asking you to go on a diet? No, of course not! You will be surprised to learn that many food items that help to keep a tab on the cholesterol levels are lip-smacking and incredibly delicious.
So, here is a rundown of some of these magical food items aka a cholesterol diet that should make way to your platter as early as possible.
Soluble fiber is found in abundance in beans. They are also a very versatile food that you can cook in many innovative ways. Beans generally take a long while to digest by the body. Hence, they are the best food item for people who are trying to shed those extra pounds.
So, what are you waiting for? Let tonight’s dinner be a wholesome bowl of beans with a dash of coriander! And oh yes, the beans could be black beans, kidney beans, or any form of lentils.
Protein and omega-3 fatty acids are abundant in fish. In addition to lowering levels of triglycerides by between 25 and 30 percent, omega-3 fatty acids present in fish also promote heart health by increasing levels of high-density lipoproteins (HDL).
Based on some studies, drumstick fruits and leaves might possess hypolipidemic effects. Including drumsticks in your meals might help in lowering cholesterol levels.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Garlic
The use of garlic for cooking and healing dates back centuries. Allicin, the main active compound in it, is one of its many powerful plant compounds
In studies, garlic is found to reduce blood pressure in people with elevated levels, and may help lower LDL cholesterol – although the latter effect is somewhat less strong. To achieve this heart-protecting effect, large amounts of garlic are needed, so most studies use aged supplements, which are regarded as more effective than other garlic preparations
Oats are a powerhouse of fiber, and you can have them either in the form of oatmeal or add them to your dosa or cutlet batter. And in case you can’t stand their taste or stickiness, powder them and mix them with your daily roti daal. It is one of the most comfortable and most convenient ways to incorporate them into your daily diet and lifestyle as it is one of the best cholesterol-reducing foods.
Amla is known to be an amazing fruit with many medicinal properties. Some research studies suggest that amla possesses hypolipidemic properties. Consuming one amla daily might be useful in reducing levels of cholesterol and blood pressure.
Dr. Rajeev Singh, BAMS
Read More: Health Benefits of Oatmeal
Avocados are loaded with nutrients, so they bless us with good health and wellbeing. They are also rich in monounsaturated fats that help to lower LDL and up the healthy HDL.
One of the best ways to consume avocados is to slice them into your mid-evening sandwich or switch to the subtly sweet-flavored avocado oil for everyday cooking.
Eating a daily serving of nuts especially almonds and walnuts helps to regulate the cholesterol levels successfully. Nuts are also rich in minerals that help to keep the heart healthy and fit. So, next time you are hit with a mid-day slump ditch that cheesy burger with a handful of nuts and don’t forget to add some walnuts and almonds to this list. Of course, the low-salt option and be wary and consume them in moderation because they are high on calories.
Fruits such as strawberries, oranges, apples are rich in pectin that helps to lower LDL levels. The immense benefits of a healthy bowl of fruits aren’t an alien concept to any of us, so why not befriend them right away! And if you don’t feel attracted to the bowl, maybe, you could make a Citrus Berry smoothie or shake.
Many researchers also suggest that soy and soy-related products such as tofu and soy milk help to reduce bad cholesterol levels. So, it looks like it’s time to make soy an integral entrant in your diet in the form of a bowl full of cereal dipped in soy milk or some tofu stir-fried.
Biting into that sinful bar of dark chocolate and feeling guilty? Don’t be! The good news is dark chocolate is filled with antioxidants and flavonoids that help lower LDL levels. But make sure you are consuming the chocolate in moderation and create a healthy choice of opting for unsweetened cocoa powder rather than the fatty, sugary chocolate bar.
Most vegetables are fibrous and low on the calorie count. For example, eggplant (brinjal), okra (ladyfinger) both are rich in soluble fiber and help to control a rising cholesterol level, making them the best cholesterol-reducing foods.
Next time you want to sauté some veggies or toss them for a quick, nutritious salad, use the very healthy olive oil. Olive oil is a plant-based fat and is a great contributor to lower bad cholesterol.
If you are planning an intimate barbeque session with close family and friends, make it a healthy affair by roasting the veggies and herbs using olive oil.
Both black and green teas are rich in powerful antioxidants and thus help to keep your cholesterol levels in check. But if you want to choose between green and black tea, choose green because it is less processed and made from unfermented leaves.
A diet that is rich in fruits, vegetables, nuts not only helps in lowering cholesterol levels but also helps to keep the blood pressure in check.
Additionally, there are also numerous fortified foods that you can pick up that help in the absorption of excessive cholesterol. These contain natural chemicals called sterols which are obtained from plant foods.
So, next time you go to a departmental store check the labels of yogurts, granola bars and some orange juice brands that contain these natural chemicals. At the same time, also watch out for the calorie counts of each of these items too.
And finally, just adhering to a nutritious diet is not sufficient. Supplement this with, good eating habits, and regular exercising. And if nothing helps to control your cholesterol levels, then maybe it’s time to see a specialist who will add some medication to keep the cholesterol levels under check.
Read More: How To Reduce Cholesterol Level?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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