Lipid and metabolic disorders. In: Kumar and Clark's Clinical Medicine. Accessed May 22, Triglycerides adults. Rochester, Minn. Hyperlipidemia adult.
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Freeman advises his patients on how to transition to a low-fat, whole-foods, plant-based diet. According to Mayo Clinic , alcohol adds extra calories, carbohydrates, and sugar to your diet, which can have a particularly negative effect on triglycerides. Freeman recommends that patients sleep at least 7 hours per night, which is in line with the advice from the Centers for Disease Control and Prevention. There are a number of metabolic and cardiovascular consequences of clocking less.
Consistent lack of sleep is associated with not only high blood pressure, but also type 2 diabetes and obesity — two conditions that have been linked to high triglycerides.
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. 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. Ask your doctor to help you measure your body mass index BMI. This is a measurement that relates your height to your weight. Nicotinic acid is sold as both a prescription drug and a dietary supplement.
But only the prescription form should be used for cholesterol and triglyceride lowering unless directed by your doctor. Fibrates gemfibrozil, fenofibrate help mainly by lowering triglycerides. Omegafatty acids, such as found in fish oil and flax seed oil, may also lower triglyceride levels when taken in prescription strength doses.
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