Triglycerides and cholesterol are sometimes confused for one another, but they are different. The similarity between them is the fact that they are each a type of fat and together they make up plasma lipids (fat). Individually, cholesterol is responsible for cell formation and hormone release. Triglycerides are utilized for immediate energy or they are stored in fat cells for later energy. When both become elevated, your risk for heart disease, high blood pressure, strokes and atherosclerosis goes up. Lifestyle adjustments and conventional treatments can be utilized to get your levels down and maintained.
Step 1
Lose excess weight. Being overweight is a risk factor for high cholesterol and triglycerides. If you are overweight, reduce your total caloric intake. If you have lost weight and your levels are normal, keep your calories regulated to maintain those levels.
Step 2
Get off the couch. According to the Mayo Clinic, physical activity can lower your LDL cholesterol which is the bad kind, it can boost HDL which is the good kind and it can also lower triglyceride levels. Aim for 30 minutes of moderate intensity exercise every day. Examples are fast-paced walking, swimming, weight training, biking and stair stepping.
Step 3
Cut down on your cholesterol and fat intake. Foods high in cholesterol and saturated fat can increase your cholesterol and triglycerides. To maintain healthy levels, avoid whole-fat dairy products, deep fried foods, egg yolks, skin from poultry and processed meats.
Step 4
Avoid trans fats. Tran fatty acids are unhealthy fats that can increase your cholesterol and triglycerides. Avoid fast food and commercial baked goods like cakes, cookies, doughnuts, muffins and crackers. Avoid any packaged foods that have the words "hydrogenated" or "partially hydrogenated oils" on the ingredient labels.
Step 5
Watch your intake of alcohol. When consumed on a regular basis in high amounts, alcohol can do damage to the liver. Although drinking in moderation has not been linked to elevated cholesterol levels, it can impact your triglycerides. To maintain normal levels of both, avoid alcohol altogether.
Step 6
Avoid smoking. Smoking can cause damage to the body in a number of ways. Not only does it cause lung disease, but it can also lower your HDL cholesterol and elevate your triglyceride levels. If you currently smoke, quit. If you do not, then don't start.
Step 7
Take pharmaceutical drugs. If your cholesterol and triglyceride levels are high after making lifestyle modifications, talk to your doctor about taking a prescription drug to get your levels down. Examples of these are statins, fibrates and niacin.
