HealthyLife Articles

Tag: triglycerides

  • Can You Lower Triglycerides Naturally?

    SELF-CARE CORNER

    Illustration of blood cells.

    Triglycerides are a type of lipid, or fat, in your blood. Everyone has some triglycerides. But high triglycerides, when combined with high “bad” cholesterol and low “good” cholesterol, could be bad for heart health.

    How do I know my triglyceride levels?

    High triglycerides have no signs or symptoms. The only way to know whether you have high triglycerides is through a blood test.

    Ask your doctor how often you should get this test. Most adults need a cholesterol or “lipid” test at least every four to six years. But if you have a family history of heart disease or other risk factors, your doctor may recommend the test more often.

    If your cholesterol tests shows that triglyceride levels are high, you may be able to bring them down by making some lifestyle changes.

    Chart of Diet Changes - Try this instead of this.

    Heart healthy changes are key

    Talk to your doctor about your triglyceride levels. Your doctor may recommend making certain diet and exercise changes to improve your heart health. If you have diabetes, ask your doctor how you can keep blood sugar levels under good control.

    Exercise and weight loss

    Exercise is great for overall health, and it can lower your triglycerides. Try to walk or do another exercise you enjoy for 30 minutes, five days a week.

    Even a small amount of weight loss can improve triglyceride levels. Losing just 5 percent of your weight can boost your health and lower heart disease risk. Ask your doctor or nutritionist for tips on how to lose excess weight.

    Limit or Avoid Alcohol

    Your doctor may also recommend you limit or avoid alcohol to lower your triglyceride levels.

    Prescription Medicine

    In addition to making lifestyle changes, prescription medicines may also be recommended to bring triglycerides down.

    Sources: Centers for Disease Control and Prevention, National Lipid Association

    © American Institute for Preventive Medicine

  • Control Your Cholesterol & Triglycerides

    Nutrition

    A blood test called a “lipoprotein profile” checks your blood cholesterol (lipid) levels. Too much LDL-cholesterol, other fatty deposits, and calcium can make plaque. This can clog the walls of the arteries and slow down or block blood flow to the heart or brain. Blocked arteries can cause a heart attack or stroke. Get your blood lipids tested, as advised by your doctor. Examples of lipid numbers are listed below.

    *Note: Instead of target blood lipid numbers, your doctor will discuss treatment which may include medication, (such as a statin), based on:

    *  Your age, health conditions, and family history of premature cardiovascular disease (CVD).

    *  Your LDL-cholesterol.

    *  Your 10-year risk for CVD.

    Ways to Reduce Cholesterol

    *  Take medications, if prescribed.

    *  Limit foods with saturated fats. Have no trans fats. These are hydrogenated oils in foods, such as stick margarine and some processed foods.

    *  Use salad dressings and margarines made with plant sterols and stanols (e.g., Benecol and Take Control brands.)

    *  Choose lean beef, pork, lamb, chicken, and turkey. Limit serving sizes.

    *  Eat a variety of fruits and vegetables (5 to 7 or more servings/day) and whole-grain products (6 or more servings/day).

    *  Have 31 to 38 grams of dietary fiber if you are a man; 21 to 25 grams a day if you are a woman.

    *  Eat fish 2 to 3 times a week (especially ones high in omega-3 fatty acids, such as salmon).

    *  Use nonfat and low-fat dairy products.

    *  If you drink alcohol, do so in moderation.

    *  Be physically active.

    Ways to Reduce Triglycerides

    *  Lose weight if you are overweight. Follow a low-fat diet. Limit alcohol, sugar, and foods with sugar.

    *  Get regular exercise.

    *  Take medications, if prescribed.

    Resources

    National Heart, Lung, and Blood Institute

    www.nhlbi.nih.gov

    Page from Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine