Sleep disorders , including obstructive sleep apnea — marked by disruptive, brief pauses in breathing throughout the night — have also been associated with unfavorable lipid levels, such as elevated triglycerides and LDL cholesterol ; this may be the reason sleep apnea also increases the risk for cardiovascular disease, according to a study published in August in the journal Respirology. Interestingly, sleeping more than 10 hours per night has also been found to contribute to metabolic syndrome, including elevated triglycerides for both men and women, according to a study published in June in the journal BMC Public Health.
Sleeping too long may be a marker of poor sleep quality and is linked to fatigue and less physical activity, impacting blood lipid levels. For stress relief , Freeman recommends practicing mindful stress reduction, such as meditation or yoga, 30 minutes per day, connecting with your social support network, and engaging in 30 minutes of physical activity — that ideally gets you out of breath — every day.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. How to Manage High Triglycerides. High Cholesterol. Reviewed: April 13, Medically Reviewed. Genes As with cholesterol, abnormally high triglycerides can be inherited — a condition called familial hypertriglyceridemia. High levels are to Very high levels are or above. The best ways to lower triglycerides include losing weight, eating fewer calories, and exercising regularly 30 minutes daily.
Diet changes that may help include avoiding fats and sugar and refined foods simple carbohydrates such as sugar and foods made with white flour. Also avoid alcohol and limit fats found in meats high in saturated fat, egg yolks, and whole milk products. Trans fats, found in fried foods and commercial baked products, are unhealthy. Eat healthy monounsaturated fats—olive, peanut, and canola oils.
Eat fish high in omega-3 fatty acids mackerel, salmon instead of red meat. Niacin side effects itching, facial flushing, liver problems limit its use. Cholesterol-lowering medications known as statins e. High 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 Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.
Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease. Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds. A review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil One older study analyzed the diets of adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy. If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels.
They recommended intentional eating at regular times However, the evidence is mixed when it comes to meal frequency. A study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
Alcoholic beverages are often high in sugar, carbs, and calories. If these calories remain unused, they can be converted into triglycerides and stored in fat cells. Additionally, alcohol can increase the synthesis of large very low density lipoproteins in the liver, which carry triglycerides into your system 37 , That said, other research has linked light to moderate alcohol consumption to a reduced risk of heart disease while linking binge drinking to an increased risk 40 ,
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