According to the National Institutes of Health, some risk factors for cholesterol and triglycerides cannot be avoided. This includes heredity, as high cholesterol runs in families. Age and sex also have an impact. Men under 50 tend to have higher cholesterol than women. After 50, women tend to have the highest numbers. But dietary changes can help lower anyone's numbers.
Step 1
Lose weight. According to medical health expert Dr. Donnica L. Moore, just by losing weight you will reduce both your triglycerides and your cholesterol. Forget crash diets and instead reduce your overall calorie intake by reducing portion size, consuming less fat and sugar and cutting down on alcohol.
Step 2
Eat less saturated fat. Moore recommends switching to low-fat dairy and eliminating red meat from your diet to reduce the cholesterol you consume. High-sugar and high-fat desserts and foods should also be reduced, as they can increase your triglycerides.
Step 3
Stick to a regular exercise routine. Even a leisurely walk for 30 minutes a day is better than being sedentary. Try to do something active on most days of the week. You don't need to join a gym to exercise. Bike, swim, hike or play tennis. Find an activity your enjoy and can do often without getting bored or tired.
Step 4
Cut down on your carbohydrate intake. According to the National Institutes of Health, a diet too high in carbs can increase your triglyceride level. Avoid sugary treats and white flour and instead concentrate on whole grains, such as whole wheat and brown rice. Always choose dark carbs over lighter ones.
Step 5
Add more fiber to your diet. The National Institutes of Health says adding 10 g of fiber to your daily diet can reduce your LDL cholesterol by up to 5 percent. Good sources of fiber include fruits and vegetables, oat bran and oatmeal, beans and nuts.
