How to Normalize Total Cholesterol and Triglyceride Levels Naturally

How can I normalize total cholesterol and triglyceride levels?

Hello, Doctor! I recently received my health check report showing a total serum cholesterol of 299 mg/dL, triglycerides of 231 mg/dL, and low-density lipoprotein (LDL) cholesterol of 74 mg/dL.
There is no value for high-density lipoprotein (HDL) cholesterol.
Since my LDL cholesterol was previously high (138 mg/dL), I have been consuming oatmeal and flaxseed oil.
Given my current situation, how can I normalize my total cholesterol and triglyceride levels? Should I consider medication for control, or can I continue to manage it through lifestyle and dietary changes? Thank you for your response, Doctor!

yomi, 50~59 year old female. Ask Date: 2022/10/01

Dr. Ye Qianyu reply Family Medicine

Hello! Improving hyperlipidemia requires good dietary and exercise habits.
It is recommended that you have regular follow-up appointments to discuss adjustments to your diet and exercise regimen with your physician.
If there is no improvement after 6 to 12 months, medication treatment may be considered.

Reply Date: 2022/10/01

More Info

To normalize total cholesterol and triglyceride levels naturally, it’s essential to adopt a holistic approach that encompasses dietary changes, physical activity, and lifestyle modifications. Given your current health metrics, including a total cholesterol level of 299 mg/dL and triglycerides at 231 mg/dL, it’s crucial to take proactive steps to manage these levels effectively.

Dietary Modifications
1. Increase Fiber Intake: Incorporate more soluble fiber into your diet. Foods such as oats, barley, beans, lentils, fruits (especially apples and citrus fruits), and vegetables can help lower cholesterol levels. Soluble fiber binds with cholesterol in the digestive system and helps remove it from the body.

2. Healthy Fats: Replace saturated fats found in red meat and full-fat dairy products with healthier fats. Focus on monounsaturated and polyunsaturated fats, which can be found in olive oil, avocados, nuts, and fatty fish like salmon and mackerel. Omega-3 fatty acids, particularly from fish oil, are known to lower triglyceride levels.

3. Limit Sugar and Refined Carbohydrates: High sugar intake and refined carbohydrates (like white bread and pastries) can raise triglyceride levels. Opt for whole grains instead and limit sugary snacks and beverages.

4. Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables, which are rich in antioxidants and can help improve heart health. Aim for at least five servings a day.

5. Moderate Alcohol Consumption: If you consume alcohol, do so in moderation. Excessive alcohol can lead to elevated triglyceride levels.

Physical Activity
Regular physical activity can significantly impact cholesterol and triglyceride levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Additionally, incorporating strength training exercises at least twice a week can further enhance your cardiovascular health.

Lifestyle Changes
1. Weight Management: If you are overweight, losing even a small percentage of your body weight can help lower cholesterol and triglyceride levels. Focus on gradual weight loss through a combination of diet and exercise.

2. Quit Smoking: If you smoke, seek help to quit. Smoking cessation can improve your HDL (good cholesterol) levels and overall heart health.

3. Stress Management: Chronic stress may contribute to unhealthy habits and can negatively impact cholesterol levels. Engage in stress-reducing activities such as yoga, meditation, or deep-breathing exercises.

Monitoring and Follow-Up
Since you have previously experienced elevated low-density lipoprotein (LDL) cholesterol levels, it’s essential to monitor your progress. After implementing these lifestyle changes, consider rechecking your lipid profile in about three months. If your levels do not improve, you may need to consult with a healthcare provider regarding the possibility of medication.

Conclusion
In summary, while medication can be an effective way to manage cholesterol and triglyceride levels, lifestyle changes should be the first line of defense. By focusing on a heart-healthy diet, regular exercise, and overall wellness, you can significantly improve your lipid profile naturally. Always consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.

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