Cholesterol is a substance formed in the liver and used by the body to produce cells and release hormones. Calories that are not used immediately by tissues are converted to triglycerides and stored in fat cells, according to the American Heart Association. Elevated cholesterol and triglyceride levels in the blood increase your chances of getting coronary artery disease or suffering a heart attack. Reduce your cholesterol and triglyceride levels, and increase your levels of cholesterol-reducing HDL, or high-density lipoprotein, by changing your lifestyle habits.
Step 1
Decrease your intake of total calories to promote weight loss. Monitor what you eat and drink for a day and decrease your intake by 500 calories to promote one pound of weight loss a week. Refer to an online source such as the Daily Plate to help you with tracking.
Step 2
Reduce your intake of foods that are high in simple carbohydrates, saturated fat and cholesterol. White bread, cakes, cookies, candy, deep-fried chicken, hot dogs, eggs and whole-fat dairy products are examples. Read nutrition labels of packaged foods and avoid anything with partially or fully hydrogenated oils.
Step 3
Stop drinking alcohol altogether to reduce your triglyceride levels. Give up sugary beverages as well, such as soft drinks, sweetened teas, lemonade, slushies and dessert coffees.
Step 4
Include more soluble fiber in your diet. Foods such as oat bran, oatmeal, apples, bananas, beans, prunes and barley reduce the absorption of cholesterol in the bloodstream, according to the Mayo Clinic website.
Step 5
Increase your meal intake. Eat breakfast and continue to eat every two to three hours for the rest of the day. This will help reduce artery-clogging LDL, or "bad" low-density lipoprotein cholesterol, according to the Cleveland Clinic. Balance each meal out with a portion of protein and complex carbs with soluble fiber. A bowl of oatmeal with low-fat milk and a chopped-up banana is a meal example.
Step 6
Exercise on a regular basis. Perform weight training or any form of cardio. Aim for at least 30 minutes and do something you enjoy such as running, walking, inline skating, jumping rope, swimming, kickboxing or elliptical training. Exercise in smaller bouts during the day if you do not have time to fit it into one workout. Work out every day of the week for the fastest results.
Tips and Warnings
- Losing weight nearly always reduces triglyceride and cholesterol levels. Foods containing hydrogenated oils contain trans fats, which can increase cholesterol levels.
