Health

Experts are investigating whether vitamin D deficiency is linked to severe Covid-19 symptoms. Here is a brief overview:

• Several studies have linked vitamin D deficiency to both coronavirus infections and more severe disease progression in codid-19 disease

• Scientists are investigating whether vitamin D supplementation could help protect against severe Covid-19 symptoms

• Even before these studies are completed, there are good reasons to consider using a vitamin D supplement

With no coronavirus vaccine yet available, many people are turning to vitamins and other supplements to protect their immune system and help it keep Covid-19 at bay.

Even though many social media posts tout these supplements as a personal shield, experts like American virologist and director of the National Institute of Allergy and Infectious Diseases Dr. Fauci say that most of these immune-boosting supplements won't do much.

However, there is one supplement that can be beneficial to our immune system - vitamin D, also known as the sunshine vitamin. If you suffer from a vitamin D deficiency, this will affect your susceptibility to infections. For this reason, experts such as Dr. Fauci also recommend taking vitamin D supplements.

Even if these statements are often not made directly in connection with Covid-19, the general role of vitamin D in supporting the immune system and especially its benefits for people suffering from a vitamin D deficiency should not be underestimated.

Although the US Food and Drug Administration says there is no clear evidence yet that vitamin D can protect against Covid-19, there is so much evidence that scientists are intensively investigating the potential benefits of vitamin D and other supplements in relation to coronavirus.

Vitamin D deficiency is associated with COVID-19

Early research has shown that vitamin D can reduce the risk of respiratory infections (which include COVID-19) (1). The benefits varied between these studies, but vitamin D supplementation appeared to be more helpful for those suffering from vitamin D deficiency.

More recent research suggests that vitamin D deficiency may increase the risk of coronavirus infection and worsen the severity of COVID-19 disease.

Dr. Luigi Gennari, a professor in the Department of Medicine and Neuroscience at the University of Sienna in Italy, recently presented data at a meeting of the American Society for Bone and Mineral Research showing a possible relationship between low vitamin D levels and an increased risk of more severe COVID-19 courses.

The American scientist said that people who came to the intensive care unit at Santa Luca Hospital in Milan with severe COVID-19 symptoms had lower 25-hydroxyvitamin D levels and higher interleukin 6 levels (a protein produced in the body in connection with inflammation) than patients who had milder symptoms and did not come to the intensive care unit.

People who died of COVID-19 in this hospital had lower vitamin D levels on average than patients who survived.

Some studies have found, for example, that the number of COVID-19 deaths is higher in countries further away from the equator (2), where many people suffer from a vitamin deficiency due to reduced sun exposure, especially in winter (3).

Our body produces its own vitamin D when the skin is exposed to sunlight and many people can easily develop a deficiency in winter with reduced sun exposure.

While it is possible that other factors may also contribute to the higher COVID-19 case numbers in northern countries, a recent study published in JAMA Network supports the importance of vitamin D for a healthy immune system (4).

"In our study, patients with lower vitamin D levels had a higher risk of testing positive for COVID-19," said study author Dr. David Meltzer of the University of Chicago Medicine.

This trend continued even when the researchers tried to control for other factors such as age, obesity or other medical conditions that can exacerbate COVID-19 disease and are associated with low vitamin D levels.

Other studies show that patients with lower vitamin D levels who have been diagnosed with COVID-19 tend to have a poorer prognosis for disease progression.

One of these studies was recently published in the journal PLoS ONE (5). Researchers found that people who had been hospitalized for COVID-19 and were vitamin D deficient were more likely to develop severe COVID-19 symptoms or die.

However, not all research supports this link between vitamin D and COVID-19. For example, a recent study published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews found no association between vitamin D levels and coronavirus disease (6).

However, Meltzer and his colleagues emphasized in their publication that the authors of the study had carried out the vitamin D levels up to 14 years before the COVID-19 tests and had not asked whether the subjects had been treated with vitamin D in the meantime. This could weaken the observations regarding the undetectable link between vitamin D and COVID-19.

Scientists are also investigating other nutrients as potential treatments for COVID-19, including zinc and vitamin C, which are known for their beneficial properties against the common cold.

In a study from Spain, scientists reported that patients with low zinc blood levels were at higher risk of death from Covid-19 (7).

Studies investigate the benefits of vitamin D

These studies are observational, meaning that scientists collected data from people over time rather than dividing subjects into different treatment groups. This makes it impossible to show a direct cause-and-effect relationship between vitamin D and COVID-19.

The latter requires randomized controlled trials, the "gold standard" of clinical trials, some of which are already being planned or conducted.

In a Spanish study, researchers administered calcifediol - an active form of vitamin D - to 50 patients hospitalized with COVID-19 (8). Another group of 26 patients received no vitamin D.

All patients were treated equally with hydroxychloroquine and azithromycin. Only one of the vitamin D-treated patients ended up in intensive care, while half of the untreated patients ended up in intensive care.

One of the authors of the study concluded: "Our pilot study has shown that the administration of high doses of vitamin D in the form of calcifediol or 25-hydroxyvitamin D can significantly reduce the need for ICU treatment for COVID-19 patients."

While this study has a few limitations - it's not particularly large and there was a slight imbalance between the groups - it's still quite impressive.

While this study used vitamin D to treat people who already had COVID-19, scientists believe that vitamin D could work just as well when it comes to preventing people from being hospitalized in the first place.

One possibility could be that while vitamin D does not prevent COVID-19, it means that people who are infected show such minimal symptoms that they are never tested and the disease goes undiagnosed.

However, further scientific research is needed to find out whether this is actually the case.

Two randomized controlled trials being conducted at the University of Chicago should provide some answers. In both studies, patients are treated with vitamin D and then observed to see if they contract COVID-19 and how severe their symptoms are.

One study focuses on healthcare workers, while the other focuses on "regular citizens" with an emphasis on people of African-American and Hispanic descent who are at increased risk for both vitamin D deficiency and COVID-19.

Scientists at the Cleveland Clinic are looking for volunteers for a study to investigate whether vitamin C or zinc - or a combination of both - can reduce the duration of COVID-19 symptoms. Patients in this study will receive the supplements after testing positive for COVID-19.

Should you use vitamin D supplements?

Even before these studies are completed, there are good reasons to consider taking a vitamin D supplement.

The vast majority of people in our latitudes are vitamin D deficient and could therefore benefit from adequate vitamin D supplementation. In America, for example, an estimated 41% of all adults are vitamin D deficient and in Central Europe the figures are no better (9).

People of darker skin color are at even higher risk, as reflected in the fact that 63% of Hispanics and 82% of African-Americans in America have low vitamin D levels.

Other factors for increased risk of vitamin D deficiency include age, limited sun exposure, obesity and certain medical conditions.

In addition, it is difficult to get vitamin D from food, as even the richest food sources only contain trace amounts of this vitamin.

Zinc can also be helpful if you are experiencing symptoms of an impending cold. In this case, some doctors recommend taking between 12 and 25 mg of zinc every two hours for as long as you experience cold symptoms, but no longer than two weeks.

As with vitamin D, it is not yet 100% known whether zinc can reduce COVID-19 symptoms.

While most people get enough zinc from food, some groups of people such as vegetarians, people with digestive tract conditions and people who abuse alcohol are at higher risk of zinc deficiency and should therefore consider taking a zinc supplement.

A recent meta-analysis of 40 scientific studies concluded that daily, long-term doses of vitamin D protect against acute respiratory infections (10).

How vitamin D helps

Vitamin D plays an important role in keeping us healthy and fighting disease in the least destructive way by regulating the immune response without provoking an immune system overreaction such as a cytokine storm, which is often associated with severe COVID-19 disease.

Vitamin D steers the immune system away from highly inflammatory pathways towards pathways that are more regulated.

Although it is best to get vitamin D from natural sources, supplements can also be effective in supporting the immune system.

Health experts also recommend having your body's vitamin D levels tested by a doctor. In times like these, it's more important than ever to know what's going on in your body. Vitamin D could help prevent COVID-19 from harming you or other people.

References:

1. https://www.bmj.com/content/356/bmj.i6583
2. https://nutrition.bmj.com/content/early/2020/06/14/bmjnph-2020-000110
3. https://www.tandfonline.com/doi/abs/10.3402/ijch.v67i2-3.18258
4. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2770157
5. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239799
6. https://www.sciencedirect.com/science/article/pii/S1871402120301156
7. https://www.eurekalert.org/pub_releases/2020-09/esoc-lzl092220.php
8. https://www.sciencedirect.com/science/article/pii/S0960076020302764
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075634/
10. https://www.medrxiv.org/content/10.1101/2020.07.14.20152728v1

• Coronaviruses cause respiratory diseases, which is why the lungs are usually affected first
• Early symptoms include fever, cough and shortness of breath. These symptoms can appear as early as 2 days or as late as 14 days after exposure to the virus
• However, damage can also occur in other areas of the body, especially during severe courses of the disease

There are still a lot of things we don't know about the novel coronavirus, which has already infected over 500,000 people worldwide and killed thousands.

But one thing is clear - in severe cases, the virus can have devastating effects on the body, affecting far more than just the lungs. Here's what we know so far about how COVID-19 can affect different systems of the body.

COVID-19 affects the lungs

Like other coronavirus diseases including SARS and MERS, COVID-19 is a respiratory disease, which is why the lungs are usually affected first.

Early symptoms include fever, cough and shortness of breath. These symptoms can appear as early as 2 days after the initial infection or as late as 14 days later (1).

The severity of COVID-19 disease ranges from mild or no symptoms to severe and sometimes fatal disease progression. Initial data from China found that around 81 of those infected had a mild course of the disease, while the remaining cases had a severe or critical course (2).

Older people or people suffering from chronic diseases have a higher risk of a serious course of the disease (3).

This variability is also reflected in how COVID-19 affects the lungs. Some people have only mild respiratory symptoms, while others develop non-life-threatening pneumonia (4). However, there is also a subgroup of patients who develop severe lung damage.

"What we regularly see in patients who are seriously ill with COVID-19 is a condition called acute respiratory distress syndrome - ARDS for short," says Dr. Laura E. Evens, a member of the Society of Critical Care Medicine Leadership Council at the University of Washington Medical Center in Seattle.

However, ARDS is not unique to COVID-19. A whole range of events including infections, trauma and sepsis can trigger this syndrome (5).

ARDS causes lung damage, which results in fluid leaking from the small blood vessels in the lungs. This fluid accumulates in the air sacs of the lungs, making it difficult for the lungs to transfer oxygen from the air into the blood.

Although there is not yet enough information about the type of lung damage that occurs in the lungs during COVID-19 disease, a recent report suggests that this damage is similar to that observed in SARS and MERS (6).

A recent source that looked at 138 patients hospitalized for COVID-19 concluded that patients began to experience respiratory distress on average 5 days after the first symptoms (7). ARDS developed on average 8 days after the onset of symptoms.

Treatment for ARDS includes oxygen supplementation and mechanical ventilation with the aim of getting more oxygen into the blood (8).

There is no specific treatment for ARDS. They simply try to support the patient through the process as best they can and allow the body to heal while the immune system fights the underlying cause.

Other organs attacked by COVID-19

The lungs are the primary organ attacked by COVID-19, but in serious cases of illness the rest of the body can also be affected. Of the patients who become seriously ill, a good proportion also develop dysfunction in other organ systems. However, this can be the case with any serious infection.

The damage to these organs is not always caused directly by the infection, but can also result from the body's reaction to the infection.

Stomach and intestines

Some people with COVID-19 report digestive symptoms such as nausea or diarrhea, although these symptoms are less common than problems with the lungs (9).

Although coronaviruses seem to find it much easier to enter the body via the lungs, the digestive tract is not out of reach for these viruses either.

Previous reports have identified the viruses that cause SARS and MERS in intestinal biopsy samples and stool samples (11, 12).

Two recent studies report that stool samples from some people with COVID-19 have tested positive for the virus (11, 12).

However, scientists do not yet know whether transmission of COVID-19 via feces is possible.

Heart and blood vessels

COVID-19 can also attack the heart and blood vessels. This can manifest itself in symptoms such as cardiac arrhythmia, insufficient blood flow to the body tissue or very low blood pressure, which requires treatment.

So far, however, there is no evidence that the virus can directly damage the heart (14).

Liver and kidneys

When liver cells are inflamed or damaged, they can release higher than normal levels of enzymes into the bloodstream. Elevated liver enzyme levels are not always a sign of a serious problem, but these lab results have also been observed in people with SARS or MERS (15).

A recent report found signs of liver damage in a person with COVID-19 (16). However, doctors say it is not clear whether it was the virus or the drugs used to treat it that caused this damage.

Some patients hospitalized with COVID-19 also showed acute kidney damage that was so severe that in some cases a kidney transplant was necessary (17). This also occurred in SARS and MERS (18, 19).

During the SARS outbreak, scientists even found the virus that causes this disease in the kidney ducts.

However, according to the World Health Organization (WHO), there is little evidence to show that the virus directly caused kidney damage (20).

Dr. James Cherry, a professor of pediatrics at the David Geffen School of Medicine at UCLA, says the kidney damage could be due to other changes that occur during a coronavirus infection. For example, less oxygen circulates in the body when you have pneumonia and this can damage the kidneys.

Immune system

With every infection, the body's immune system reacts by attacking the foreign virus or bacteria. However, even though the immune system can rid the body of infections, it can sometimes cause collateral damage to the body.

This can take the form of an intense inflammatory response, sometimes referred to as a "cytokine storm". The immune cells produce cytokines to fight the infection, but if too many cytokines are released, this can cause problems in the body.

A lot of the damage that occurs in the body during COVID-19 disease is due to complex immune responses. The infection itself can cause an intense inflammatory response in the body, which can affect the function of multiple organ systems in the body.

Another interesting thing about the immune system is that there are currently almost no cases of COVID-19 in children under the age of 9 (21). Scientists are not sure if children cannot become infected or if their symptoms are so mild that no one notices them.

It is known that children also suffer less severe courses of other types of infections, including measles and pneumococcal disease, than adults. This could be because children have a more straightforward immune response, whereas older people can sometimes overreact. It is this excessive immune response that causes some of the damage that occurs during an infection.

There is evidence that this was the case with SARS and scientists suspect it may also be the case with COVID-19.

What you can do to avoid getting sick in the first place....

Better than any treatment or cure is of course always to avoid getting sick in the first place - which is particularly important with a disease like COVID-19, for which there is no real treatment yet.

In the case of viral diseases, the promotion of optimal immune system function should be the top priority, which is influenced by a variety of factors. Important factors for optimal immune system function include sufficient sleep, as little stress as possible and, of course, exercise. The right "dosage" is important when exercising, as training that is too extreme, which puts a lot of strain on the body and pushes its ability to regenerate to its limits, can reduce immune function for several hours after training.

Another important factor is a balanced and healthy diet that includes as much fresh fruit and vegetables as possible. In addition, there are a number of supplements that have been proven to promote and improve immune function. Here is a brief overview:

Probiotics

Intestinal flora plays an important role in immune system function. Probiotic supplements provide the body with healthy gut bacteria and studies have shown that they can reduce the risk of respiratory diseases, including COVID-19 (22, 23, 24, 25). To promote the growth of the healthy bacteria supplied, it is recommended to use a pebiotic product that serves as food for these bacteria and promotes their multiplication.

Curcumin

Curcumin, the active ingredient in turmeric, is another natural substance that can improve the function of the immune system due to its antioxidant and anti-inflammatory effects, in addition to many other positive effects on health.

Antioxidants

Antioxidants, which include vitamin C, support the function of the immune system via various mechanisms. This is also the reason why fresh fruit and vegetables, which are rich in antioxidants, strengthen the immune system and reduce susceptibility to disease.

Vitamin D

Although vitamin D is primarily associated by most people with healthier bones, it also plays an important role in optimal immune system function. Studies show that the risk of respiratory tract infections increases with a vitamin D deficiency or an insufficient supply of vitamin D, which conversely means that an optimal vitamin D supply makes you less susceptible to these diseases (28, 29).

Zinc

Zinc also plays an important role in many aspects of immune function, which means that a zinc deficiency can impair the function of the immune system. Furthermore, zinc has been shown to reduce the duration and severity of respiratory illnesses when taken at the onset (26)

Ginseng

Ginseng not only supports optimal functioning of the immune system, but can also reduce both the duration and severity of existing respiratory infections (30, 31, 32). This applies to both Panax ginseng and Siberian ginseng, which is traditionally used in Eastern European countries to prevent colds.

Vitamin C

Vitamin C is not without reason the classic supplement for supporting immune function, based in part on its antioxidant and anti-inflammatory effects. In fact, a study review that looked at over a hundred individual studies came to the conclusion that supplementation with 100 to 200 mg of the vitamin can prevent respiratory infections (27).

Garlic extracts (garlicin)

Garlic has antimicrobial and antiviral properties and can activate certain genes of the immune system, resulting in a significant improvement in the function of NK and T cells of the immune system (33, 36). Several studies have shown that garlic supplementation can both reduce the risk of respiratory disease and reduce the duration of illness (34, 35). In order to benefit from these advantages without the annoying smell of garlic, supplements that contain the active ingredient of garlic - garlicin - in concentrated form are recommended.

Green tea extract

Green tea is rich in flavonoids - in particular epigallocatechin gallate, or EGCG for short. EGCG has pronounced antioxidant effects and studies have shown that it can improve immune function. In addition, the theanine contained in green tea supports the production of germ-killing compounds in the T-cells of the immune system.

References:

1. https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html
2. http://weekly.chinacdc.cn/en/article/id/e53946e2-c6c4-41e9-9a9b-fea8db1a8f51
3. https://jamanetwork.com/journals/jama/fullarticle/2761044
4. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30374-3/fulltext
5. https://www.lung.org/lung-health-and-diseases/lung-disease-lookup/ards/learn-about-ards.html
6. https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(20)30076-X/fulltext
7. https://jamanetwork.com/journals/jama/fullarticle/2761044
8. https://www.mayoclinic.org/diseases-conditions/ards/diagnosis-treatment/drc-20355581
9. https://www.cdc.gov/coronavirus/2019-ncov/hcp/clinical-guidance-management-patients.html
10. https://www.sciencedirect.com/science/article/pii/S0016508503012150
11. https://advances.sciencemag.org/content/3/11/eaao4966
12. https://www.nejm.org/doi/full/10.1056/NEJMoa2001191
13. https://www.medrxiv.org/content/10.1101/2020.02.06.20020974v1
14. https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(20)30076-X/fulltex
15. https://annals.org/aim/fullarticle/1817260/clinical-course-outcomes-critically-ill-patients-middle-east-respiratory-syndrome
16. https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(20)30076-X/fulltext
17. https://jamanetwork.com/journals/jama/fullarticle/2761044
18. https://www.kidney-international.org/article/S0085-2538(15)50506-1/fulltext
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4689825/
20. https://apps.who.int/iris/bitstream/handle/10665/207501/9290612134_eng.pdf?sequence=1&isAllowed=y
21. http://weekly.chinacdc.cn/en/article/id/e53946e2-c6c4-41e9-9a9b-fea8db1a8f51
22. https://www.ncbi.nlm.nih.gov/pubmed/19747410
23. https://www.ncbi.nlm.nih.gov/pubmed/20803023
24. https://www.ncbi.nlm.nih.gov/pubmed/23020819
25. https://www.ncbi.nlm.nih.gov/pubmed/25927096
26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273967/
27. https://www.ncbi.nlm.nih.gov/pubmed/29099763
28. https://pubmed.ncbi.nlm.nih.gov/28202713
29. https://pubmed.ncbi.nlm.nih.gov/19237723
30. https://www.ncbi.nlm.nih.gov/pubmed/19592479
31. https://www.ncbi.nlm.nih.gov/pubmed/16247099
32. https://pubmed.ncbi.nlm.nih.gov/16566675/
33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
34. https://www.ncbi.nlm.nih.gov/pubmed/11697022
35. https://www.ncbi.nlm.nih.gov/pubmed/22280901
36. https://www.ncbi.nlm.nih.gov/pubmed/26423732

Triglycerides are a type of fat that is found in your blood. After you eat, your body converts the calories you don't need into triglycerides and stores them in your fat cells for later use.

Even though you need triglycerides to provide your body with energy, too many triglycerides in your blood can increase the risk of heart disease.

About 25% of all people in the Western world have elevated triglyceride levels above 200 mg/dL (2.26 mmol/L). Obesity, uncontrolled diabetes, regular alcohol consumption and a high-calorie diet can all contribute to high blood triglyceride levels.

This article shows you 13 ways to lower your blood triglyceride levels naturally.

1. lose some weight

Whenever you eat more calories than you need, your body converts the excess calories into triglycerides and stores them in fat cells. For this reason, losing weight is an effective way to lower your blood triglyceride levels. Scientific research has shown that losing just 5 to 10% of your body weight can lower your blood triglyceride levels by up to 40 mg/dL (0.45 mmol/L) (1).

Although long-term sustained weight loss should be the goal, studies have found that weight loss can have a lasting effect on blood triglyceride levels even if you gain back some of the lost weight. One study focused on subjects who had dropped out of a weight management program. Although they had regained some of the weight they had lost, their blood triglyceride levels remained 24 to 26% lower than before the weight loss (2).

2 Limit your sugar intake

Added sugar is one of the main problems in many people's diets. The American Heart Association recommends consuming no more than 6 to 9 tablespoons of added sugar per day, but the average consumption is just under 20 teaspoons. Hidden sugar is found in sweets, soft drinks and fruit juices.

Excess sugar in the diet is converted into triglycerides, which can increase blood triglyceride levels along with other risk factors for heart disease.

A 15-year-old study showed that those who consumed at least 25% of their calories in the form of sugar had twice the risk of dying from a heart attack compared to those who consumed less than 10% of their calories in the form of sugar (3).

Another study found that consumption of added sugar in children led to higher blood triglyceride levels (4).

Fortunately, several studies have shown that diets low in carbohydrates and added sugars can lead to lower blood triglyceride levels (5, 6). Even replacing sugar-sweetened beverages with water could lower blood triglyceride levels by almost 29 mg/dL (0.33 mmol/L) (7).

3. follow a low-carb diet

Similar to added sugars, added carbohydrates can also be converted into triglycerides and stored in fat cells. It is therefore not surprising that low-carbohydrate diets are associated with lower blood triglyceride levels.

A 2006 study looked at how different amounts of carbohydrates can affect triglyceride levels. Those who ate a low-carbohydrate diet and consumed about 26% of their calories in the form of carbohydrates showed a greater drop in blood triglyceride levels than those who ate a higher-carbohydrate diet and consumed up to 54% of their calories in the form of carbohydrates (6).

Another study looked at the effects of a low-carbohydrate and a high-carbohydrate diet over the course of a year. The low-carbohydrate diet group not only lost more weight, but also experienced a greater reduction in blood triglyceride levels (5).

Finally, a study from the same year compared low-fat and low-carbohydrate diets. After 6 months, the researchers found that triglyceride levels had fallen by 38 mg/dL (0.43 mmol/L) in the low-carbohydrate group, while the low-fat group only saw a reduction of 7 mg/dL (0.08 mmol/L) (8).

4 Eat more fiber

Fiber is found in fruits, vegetables and whole grains. Other good sources include nuts and legumes. Incorporating more fiber into your diet can reduce the absorption of fat in the small intestine, which helps lower the amount of triglycerides in the blood (9).

In one study, researchers showed that supplementing with rice bran lowered blood triglycerides by 7 to 8% in diabetics (10).

Another study looked at how high-fiber and low-fiber diets affect blood triglyceride levels. The low-fiber diet increased triglyceride levels by 45% within 6 days, but during the high-fiber phase, triglyceride levels dropped below baseline (11).

5 Exercise regularly

Good HDL cholesterol is inversely related to triglyceride levels, which means that high HDL cholesterol levels can help lower triglyceride levels. Aerobic exercise can increase HDL cholesterol levels in the blood, which can then lower triglyceride levels. Studies show that aerobic exercise combined with weight loss is particularly effective in lowering triglyceride levels (12). Examples of aerobic exercise include walking, jogging, cycling and swimming.

As for the amount of aerobic exercise, health experts recommend at least 30 minutes 5 days a week.

The benefits of exercise on triglyceride levels are most evident in long-term exercise programs. One study showed that 2 hours of jogging per week over a 4-month period led to a significant reduction in blood triglyceride levels (13).

Other studies have found that higher intensity exercise over a shorter period of time is more effective than longer moderate intensity exercise (14).

6 Avoid trans fats

Artificial trans fats are the type of fat that is added to processed foods to extend their shelf life. Trans fats are commonly found in fried and baked foods made with partially hydrogenated fats.

Due to their pro-inflammatory properties, trans fats have been linked to many health problems including elevated LDL cholesterol levels and heart disease. The consumption of trans fats can also increase blood triglyceride levels.

One study showed that triglyceride levels were significantly higher when subjects followed a diet high or moderate in trans fats compared to a diet rich in unsaturated oleic acid (15).

Another study came to similar conclusions. Following a three-week diet rich in trans fats resulted in higher triglyceride levels than a diet rich in unsaturated fats (16).

7 Eat oily fish twice a week

Fatty fish is known for its heart health benefits and its ability to lower blood triglyceride levels. This is largely due to its high content of omega-3 fatty acids - a type of polyunsaturated fatty acid that is considered essential, meaning it must be consumed in the diet.

The American Heart Association guidelines recommend two portions of oily fish per week. According to studies, this can reduce the risk of heart disease by up to 36% (17).

One study also showed that eating salmon twice a week can significantly reduce blood triglyceride levels (18).

Salmon, herring, sardines, tuna and mackerel are some types of fish that are particularly rich in omega-3 fatty acids.

8. increase your consumption of unsaturated fats

Studies show that monounsaturated and polyunsaturated fats can lower blood triglyceride levels, especially when they replace other types of fat in the diet. Monounsaturated fats are found in foods such as olive oil, avocados and nuts. Polyunsaturated fats are found in vegetable oils and oily fish.

One study analyzed what 452 adults had eaten over the previous 24 hours, focusing on different types of saturated and polyunsaturated fats. The researchers found that consumption of saturated fats was associated with increased triglyceride levels, while consumption of polyunsaturated fats was associated with lower blood triglyceride levels (19).

In another study, elderly subjects were given 4 tablespoons of extra virgin olive oil per day for 6 weeks. For the duration of the study, this was the only source of added fat in the diet. The results showed a significant decrease in triglyceride levels and LDL cholesterol levels compared to the control group (20).

To maximize the triglyceride-lowering benefits of polyunsaturated fats, you should choose a healthy fat like olive oil and use it to replace other types of fats like trans fats or highly processed vegetable oils in your diet (16).

9. stick to a regular meal pattern

Insulin resistance is another factor that can cause high blood triglyceride levels. After you eat a meal, the cells in your pancreas receive a signal to release insulin into the bloodstream. Insulin is responsible for transporting glucose into your cells for energy.

If you have too much insulin in your blood, you can become resistant to insulin, which makes it more difficult to use insulin effectively. This can lead to a buildup of both glucose and triglycerides in the blood.

Fortunately, following a regular meal pattern can prevent insulin resistance and high triglyceride levels in the blood. A growing body of research shows that irregular meal patterns can lead to reduced insulin sensitivity and an increase in risk factors for heart disease such as high LDL and total cholesterol levels (21, 22).

However, study results are mixed when it comes to meal frequency. A 2013 study showed that eating 3 meals a day significantly lowered triglyceride levels compared to eating 6 meals a day (23). In contrast, another study showed that eating 6 meals a day led to a greater increase in insulin sensitivity than eating 3 meals a day (24).

Regardless of how many meals you eat per day, eating regular meals can improve your insulin sensitivity and lower your blood triglyceride levels.

10. limit your alcohol consumption

Alcohol is high in calories and very often also high in sugar. If these calories are left unused, they can be converted into triglycerides and stored in fat cells. Although a variety of factors come into play here, some studies show that moderate alcohol consumption can increase triglyceride levels by up to 53% even when triglyceride levels were normal to begin with (25).

However, other studies have linked light to moderate alcohol consumption with a reduced risk of heart disease, while high alcohol consumption increased this risk (26, 27).

11 Add soy protein to your diet

Soy is rich in isoflavones - plant components with numerous health benefits. The latter is especially true when it comes to lowering cholesterol levels (28, 29).

Soy protein in particular has been shown to lower blood triglycerides. A 2004 study compared how soy protein and animal proteins affected triglyceride levels. After 6 weeks, it was observed that soy protein lowered triglyceride levels by 12.4% more than animal protein (30).

An analysis of 23 studies also concluded that soy protein was associated with a 7.3% reduction in triglyceride levels (31).

Soy protein is found in foods such as soybeans, tofu, edamame and soy milk.

12. eat more nuts

Nuts provide a concentrated dose of fiber, omega-3 fatty acids and unsaturated fatty acids, all of which work together to lower blood triglyceride levels.

An analysis of 61 studies showed that each serving of nuts lowered triglyceride levels by 2.2 mg/dL (0.02 mmol/L) (32). Another study of 2226 subjects came to similar conclusions, showing that nut consumption was associated with a small reduction in blood triglyceride levels (33).

Nuts attributed with these benefits include:

• Almonds
• pecans
• walnuts
• cashews
• pistachios
• Macadamia nuts
• Brazil nuts

However, keep in mind that nuts are high in calories. One serving of almonds, or 23 almonds, provides 163 kcal, which means moderation is key.

Most studies have observed the greatest health benefits in people who consumed 3 to 7 servings of nuts per week (34, 35).

13. use a natural supplement

A number of supplements may have the potential to lower blood triglyceride levels. The following list contains the most important supplements that have been scientifically studied:

• Fish oil: fish oil is known for its powerful positive effects on heart health, and one study also showed that fish oil supplements lowered triglyceride levels by 48% (36).
• Fenugreek: Although traditionally used for other purposes, fenugreek has been shown to be effective in lowering blood triglyceride levels (37).
• Garlic extract: Several studies conducted on animals have shown that garlic extract can lower triglyceride levels thanks to its anti-inflammatory properties (38).
• Guggul: This herbal supplement has shown promise in lowering triglyceride levels when used in dietary therapy for patients with high cholesterol levels (39).
• Curcumin: A 2012 study found that supplementation with low doses of curcumin can lead to a significant drop in blood triglyceride levels (40).

Conclusion

Diet and lifestyle factors have a major impact on your cholesterol levels. Choosing healthy, unsaturated fats instead of trans fats, reducing your carbohydrate intake and exercising regularly can help lower your blood triglyceride levels quickly.

With a few simple lifestyle changes, you can lower your triglyceride levels and improve your overall health at the same time.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3120182/
2. https://www.ncbi.nlm.nih.gov/pubmed/7712338
3. https://www.ncbi.nlm.nih.gov/pubmed/24493081
4. https://www.ncbi.nlm.nih.gov/pubmed/24717340
5. https://www.ncbi.nlm.nih.gov/pubmed/12761365
6. https://www.ncbi.nlm.nih.gov/pubmed/16685042
7. https://www.ncbi.nlm.nih.gov/pubmed/25332472
8. https://www.ncbi.nlm.nih.gov/pubmed/12761364
9. https://www.ncbi.nlm.nih.gov/pubmed/21652277
10. https://www.ncbi.nlm.nih.gov/pubmed/11893482
11. https://www.ncbi.nlm.nih.gov/pubmed/453063
12. https://www.ncbi.nlm.nih.gov/pubmed/3974451
13. https://www.ncbi.nlm.nih.gov/pubmed/2407251
14. https://www.ncbi.nlm.nih.gov/pubmed/23372145
15. https://ncbi.nlm.nih.gov/pubmed/8147331
16. https://www.ncbi.nlm.nih.gov/pubmed/2374566
17. https://www.ncbi.nlm.nih.gov/pubmed/17047219
18. https://www.ncbi.nlm.nih.gov/pubmed/27632909
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2808028/
20. https://www.ncbi.nlm.nih.gov/pubmed/23642776
21. https://www.ncbi.nlm.nih.gov/pubmed/15220950
22. https://www.ncbi.nlm.nih.gov/pubmed/15640455
23. https://www.ncbi.nlm.nih.gov/pubmed/23505176
24. https://www.ncbi.nlm.nih.gov/pubmed/26862008
25. https://www.ncbi.nlm.nih.gov/pubmed/1032694
26. https://www.ncbi.nlm.nih.gov/pubmed/15582912
27. https://www.ncbi.nlm.nih.gov/pubmed/1107052
28. https://www.ncbi.nlm.nih.gov/pubmed/17413118
29. https://www.ncbi.nlm.nih.gov/pubmed/11157317
30. https://www.ncbi.nlm.nih.gov/pubmed/15064101
31. https://www.ncbi.nlm.nih.gov/pubmed/15699227
32. https://www.ncbi.nlm.nih.gov/pubmed/26561616
33. https://www.ncbi.nlm.nih.gov/pubmed/26561616
34. https://www.ncbi.nlm.nih.gov/pubmed/19420347/
35. https://www.ncbi.nlm.nih.gov/pubmed/2425637
36. https://www.ncbi.nlm.nih.gov/pubmed/1995786
37. https://www.ncbi.nlm.nih.gov/pubmed/26098483
38. https://www.ncbi.nlm.nih.gov/pubmed/16484567
39. https://www.ncbi.nlm.nih.gov/pubmed/7848901
40. https://www.ncbi.nlm.nih.gov/pubmed/23013352

Source: https://www.healthline.com/nutrition/13-ways-to-lower-triglycerides