LDL cholesterol and triglycerides are two different types of lipids, or fats, found in your blood. Excess LDL, or low-density lipoprotein, can lead to the accumulation of fatty deposits along your arterial walls, restricting blood flow and contributing to heart disease, heart attack and stroke. Triglycerides can trigger a hardening to the arteries, which can also restrict blood flow and result in the same health complications. To lower both of these lipid levels, most medical professionals recommend what's often referred to as therapeutic lifestyle changes, or TLC.
Step 1
Reduce your caloric intake. Consuming excess calories not only contributes to weight gain, which can increase LDL levels, but also stimulates a rise in triglycerides, since those calories your body doesn't use are converted into this type of lipid.
Step 2
Shed excess pounds. Besides reducing your caloric intake to drop the weight, you can also eat more fruits, vegetables, legumes, and products made from whole grains. These foods are naturally low in calories, which can promote weight loss.
Step 3
Reduce your total fat intake to no more than 25 to 35 percent of your daily caloric intake, urges the American Heart Association. A gram of fat contains a total of nine calories, so a 2,100-calorie diet can consist of 58 to 81 g of fat, but these fat grams should be made up of monounsaturated or polyunsaturated fats.
Step 4
Limit your saturated fat intake to no more than 7 percent of your daily caloric intake. Like any other type of fat, a gram of saturated fat is equivalent to nine calories; a 2,100-calorie diet should contain less than 16 g of saturated fat.
Step 5
Cut trans-fatty acids from your diet. These partially hydrogenated fats have a direct impact on both LDL cholesterol and triglycerides, so avoid eating them whenever possible.
Step 6
Watch your dietary cholesterol intake. Along with total fat, saturated fat and trans-fatty acid, dietary cholesterol can increase LDL cholesterol and triglycerides. The Mayo Clinic recommends keeping your cholesterol intake under 200 mg for people with high blood cholesterol or heart disease and 300 mg for others.
Step 7
Incorporate more fiber in your diet. Eating foods high in fiber can often improve LDL cholesterol when reducing fat and cholesterol intake fail to improve your numbers, explains the National Cholesterol Education Programs. Most fruits, vegetable, legumes and whole grains can increase your fiber intake.
Step 8
Increase your intake of heart-healthy fish, like tuna, salmon, trout, mackerel and herring. These fatty fish are rich in omega-3 fatty acids, a form of polyunsaturated fats. Try to get at least two servings a week.
Step 9
Refrain from eating foods high in sugar or processed grains. Simple carbohydrates are known to increase triglyceride levels, so steer clear of candy, cookies, cakes, chips and other snack or convenience foods.
Step 10
Bike, swim, jog, walk or take part in a competitive sport for at least 30 minutes a day, most days of the week. Increasing your physical activity can lower both lipids in your bloodstream.
Tips and Warnings
- Besides fatty fish, look for polyunsaturated fats and monounsaturated fats in nuts, avocados, olives, seeds and vegetable oils. Red meat, pork, milk, butter, cheese, cream and other dairy all contain saturated fat, so refer to the packaging to determine the amount per serving to keep your intake within a healthy range. Fried foods are the biggest culprit for trans-fatty acid, but it's also found in cookies, chips, crackers, pastries, frozen foods and other convenience foods. Even foods that claim to be trans-fat-free contain trans-fatty acid, warns the Mayo Clinic. Like saturated fat, refer to the packaging to determine how much trans fat is found in the product.
