Cholesterol is a type of fat in the body composed of low-density lipoprotein (LDL, "bad" cholesterol) and high-density lipoprotein (HDL, "good" cholesterol). According to the American Heart Association, having HDL levels below 40 mg/dL can increase your risk for heart disease. Triglycerides are another type of fat that is often elevated along with cholesterol levels and can cause your artery walls to become thick. To raise your HDL levels and lower your triglycerides, you can take several steps, related to your diet.
Step 1
Give up the simple carbs. Carbohydrates are either complex or simple. Simple carbs cause a fast rise in blood sugar when you eat them, which in turn causes your pancreas to release high amounts of insulin. This also causes your triglyceride levels to elevate. Avoid carbs that are high in sugar, such as doughnuts, candy, cakes, sweetened beverages and white flour products.
Step 2
Cut back on your calories. Triglycerides are stored in fat cells, and being overweight can cause your HDL levels to drop. To lower your triglycerides and raise your HDL levels, reduce your caloric intake to lose some excess weight. If you were to cut your daily total back by 500 calories, you can lose 1 lb. per week.
Step 3
Increase your fish intake. Cold-water fish has heart healthy omega-3 fatty acids, and it is low in saturated fat and cholesterol. Examples of these are salmon, halibut, herring, tuna and mackerel. According to the University of Maryland Medical Center, omega-3 fats can help improve your HDL levels. Substitute high-fat red meat, pork and processed meats with fish twice per week.
Step 4
Include mono and polyunsaturated fats in your diet. Mono and polyunsaturated fats can help lower your triglycerides, and according to the Mayo Clinic, improve your HDL cholesterol. You can find these in olives, olive oil, canola oil and nuts. Use oils in your salads, add nuts to your cereal and have them for a snack.
Step 5
Avoid alcohol. Under normal circumstances, alcohol does not cause a negative impact on the body when consumed in low amounts. But when you have elevated triglyceride levels, avoid its sugar and calories altogether.
