Heart health depends on maintaining appropriate levels of triglycerides and cholesterol. Heart disease, stroke, and other cardiovascular issues can be made more likely by high cholesterol, particularly high levels of triglycerides and LDL ("bad" cholesterol). Even though drugs can be helpful, many people would rather start with natural ways to lower triglycerides and raise cholesterol.
This article examines 14 scientifically supported strategies for lowering triglycerides and improving your cholesterol profile using natural medicines, dietary modifications, and lifestyle changes.
Understanding Cholesterol and Triglycerides
Two forms of fats (lipids) that go through the bloodstream are cholesterol and triglycerides. Although cholesterol is necessary for the body to perform vital processes, too much of it can cause plaque to accumulate in the arteries, raising the risk of heart disease.
Cholesterol is classified into three main types:
- LDL (Low-Density Lipoprotein): Referred regarded as "bad" cholesterol because it can cause plaque to accumulate in arteries.
- HDL (High-Density Lipoprotein): Often referred to as "good" cholesterol, HDL (high-density lipoprotein) aids in the removal of LDL from the bloodstream.
- Total Cholesterol: A combination of both LDL and HDL levels.
- Triglycerides are another type of fat in the blood. Elevated levels are frequently associated with diabetes, obesity, and an increased risk of heart disease.
1. Limit Sugar and Refined Carbohydrates
Triglyceride levels can rise as a result of diets heavy in refined carbs and added sugars (such as white bread, pastries, and sugary drinks). Triglycerides are produced when your body breaks down extra glucose and are then deposited in fat cells.
What to Do:
- Limit your consumption of processed meals, soda, candy, and baked products.
- Instead of processed carbohydrates, choose nutritious grains like brown rice, quinoa, and oats.
2. Increase Fiber Intake
In the digestive tract, soluble fiber attaches itself to cholesterol and aids in its elimination from the body before it reaches the bloodstream. This can reduce triglycerides and LDL cholesterol.
Foods Rich in Soluble Fiber:
- Oats
- Beans and lentils
- Apples
- Barley
- Psyllium husk
What to Do:
Aim for 25-30 grams of fiber per day, focusing on both soluble and insoluble fiber.
3. Eat Omega-3-Rich Foods
It is well known that omega-3 fatty acids, which are present in fish and some plant sources, lower triglycerides and increase HDL cholesterol.
Foods High in Omega-3:
- Fatty fish like salmon, sardines, and mackerel
- Chia seeds and flaxseeds
- Walnuts
What to Do:
Consume fatty fish twice a week or consider an omega-3 supplement.
4. Choose Healthy Fats
Fats are not all made equal. Healthy unsaturated fats help reduce LDL cholesterol by taking the place of trans fats, which are present in many processed meals, and saturated fats, which are present in red meat and dairy products.
Sources of Healthy Fats:
- Olive oil and avocado oil
- Nuts and seeds
- Fatty fish
What to Do:
- Cook with olive oil instead of butter or lard.
- Include nuts, seeds, and avocados in your daily meals.
5. Limit Alcohol Consumption
Drinking too much alcohol can increase the risk of heart disease and boost triglyceride levels. The liver breaks down alcohol into triglycerides, which are then released into the bloodstream.
What to Do:
Limit alcohol intake to moderate levels: up to one drink per day for women and two drinks per day for men.
6. Exercise Regularly
The levels of triglycerides and cholesterol are significantly impacted by physical exercise. By enhancing metabolism and cardiac function, exercise increases HDL cholesterol and decreases LDL and triglycerides.
What to Do:
- Engage in at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, swimming, or cycling).
- Include strength training exercises at least twice a week to enhance fat metabolism.
7. Maintain a Healthy Weight
Being overweight can drop HDL cholesterol while raising LDL and triglycerides, particularly if there is extra fat around the belly.
What to Do:
Aim to lose 5-10% of your body weight if you're overweight. This small reduction can have a significant impact on cholesterol and triglyceride levels.
8. Cut Back on Saturated Fats
Usually included in animal products, saturated fats have the ability to raise LDL cholesterol. Lowering your consumption of processed meats, full-fat dairy products, and red meat can help lower your cholesterol.
What to Do:
- Opt for lean cuts of meat or poultry without skin.
- Replace full-fat dairy with low-fat or plant-based alternatives.
9. Incorporate Plant Sterols and Stanols
Natural compounds called plant sterols and stanols help prevent the digestive tract from absorbing cholesterol. According to studies, eating two grams of plant sterols every day can lower LDL cholesterol by roughly 10%.
Foods Containing Plant Sterols:
- Fortified foods such as certain margarine, juices, and yogurt drinks.
- Whole grains, nuts, and seeds also contain small amounts of sterols.
10. Avoid Trans Fats
Artificial fats called trans fats are added to processed foods to extend their shelf life. They are very detrimental to heart health since they dramatically increase LDL cholesterol and decrease HDL cholesterol.
What to Do:
- Avoid processed foods labeled with "partially hydrogenated oils."
- Limit consumption of fried foods, baked goods, and margarine spreads.
11. Drink Green Tea
Catechins are antioxidants found in green tea that have been demonstrated to reduce LDL cholesterol. According to certain research, green tea may also lower triglycerides.
What to Do:
Drink 1-2 cups of green tea daily for its heart-protective benefits.
12. Try Garlic Supplements
It is well known that garlic is heart-healthy. Garlic supplements may help lower LDL and total cholesterol, according to several studies.
What to Do:
- Incorporate fresh garlic into your meals.
- Consider garlic supplements, but consult your doctor first for the correct dosage.
13. Stop Smoking
Smoking affects blood vessels and hastens the artery-clogging buildup of plaque. Giving up smoking raises HDL cholesterol and enhances heart health in general.
What to Do:
- Seek professional help or support groups to quit smoking.
- Utilize nicotine replacement therapies or medications if needed.
14. Consider Medication if Necessary
Your doctor can suggest taking medicine to help lower triglycerides and cholesterol if lifestyle modifications aren't sufficient. Prescription omega-3 supplements, fibrates, niacin, and statins are examples of common drugs.
What to Do:
Speak with your healthcare provider about the best treatment options based on your personal risk factors.
