Cholesterol and triglycerides are two types of fat in the body that have different purposes. Cholesterol is used for the formation of cells and hormones. Triglycerides are a type of fat that is either used for energy or stored in fat tissue. When both of these become elevated, you are at an increased risk of developing a stroke or heart attack. One of the ways to lower your triglycerides and cholesterol is through dietary adjustments.
Step 1
Cut down on high-cholesterol foods. Foods that have a high concentration of cholesterol in them should be limited. Examples include processed meats, whole-fat dairy products and whole eggs.
Step 2
Lower your fat intake. Fat intake is another contributor to high cholesterol and triglycerides. Limit your intake of saturated fats and trans fats. These can be found in deep-fried foods and processed, baked goods like doughnuts, cakes, crackers, cookies and muffins. When you are buying packaged foods, look for the words "hydrogenated" or "partially hydrogenated" in the ingredient labels. Avoid these foods, as they have trans fat.
Step 3
Increase your fiber intake. Fiber is non-soluble substance that can help lower your cholesterol, according to the Mayo Clinic. It recommends women get 21 to 25 g of fiber a day and men get 30 to 38 g a day. Foods that are high in fiber include whole grains, fruits, vegetables and beans.
Step 4
Stop drinking alcohol. Under normal circumstances, drinking alcohol in moderation is safe. But when you have high triglycerides, it can increase your levels.
Step 5
Limit your intake of refined carbohydrates. Eating refined carbs can elevate your triglycerides by spiking your insulin. Avoid foods that have white flour and are high in simple sugars, like white bread, bagels, candy and desserts.
Step 6
Lower your total calories. Because triglycerides are stored in fat cells when they are not being used for energy, losing some weight can help reduce your levels. To lose a pound a week, reduce your daily intake by 500 calories.
