While triglycerides and cholesterol are actually two different types of lipids, both an increase the risk of heart disease. However, making a few lifestyle changes that promote overall health can simultaneously reduce both cholesterol and triglycerides levels, lowering the chances of heart disease. The two most important components of this lifestyle change are a healthy diet and increased physical activity.
Foods to Avoid
While the body produces some cholesterol, the majority of cholesterol and triglycerides come from food sources. Replacing simple carbohydrates like sugar and refined flours with whole grains can increase the amount of dietary fiber and lower the risk of heart disease. Saturated fats, which can be found in foods like red meats, whole dairy products, and butter contain large amounts of cholesterol. These can be replaced with healthier lean meats, fish, plant-based oils, and low-fat dairy products. Avoiding trans-fats all together is also advisable as they can raise the levels of bad cholesterol and lower the levels of good cholesterol.
Healthy Foods
As a general rule, a healthy, nutritious diet filled with a wide variety of whole grains, fresh fruits and vegetables, and low-fat proteins can be extremely beneficial to lowering cholesterol and triglyceride levels. However, certain foods are more beneficial then others. Foods rich in soluble fiber, like oatmeal, can lower bad cholesterol while increasing the good cholesterol. Cold water fish, like salmon, and nuts contain healthier unsaturated fats and have the added benefit of being rich in Omega-3 fatty acids. Olive oil has also been shown to reduce bad cholesterol levels while increasing good cholesterol. Finally, any foods fortified with added plant sterols or stanols, can help block the absorption of bad cholesterol.
Lifestyle Changes
Making the decision to eat a healthy diet is the first step in making healthy lifestyle choices. However, part of keeping cholesterol and triglycerides levels low is maintaining a healthy weight. Controlling the portion size of meals can help accomplish this. Eating smaller portions will eliminate excess calories which, in turn, instigate weight loss and lower triglyceride levels. Increasing physical activity is also beneficial. When combined with a healthy diet and portion control, physical activity is a healthy way to regulate weight. Thirty minutes of physical activity, several times a week can help maintain weight, lower bad cholesterol, raise good cholesterol and lower triglycerides.
