Cholesterol is a substance the body uses for hormone and cell production. Triglycerides are stored in fat cells and used for energy when the body needs it. When cholesterol and triglyceride levels are normal, there is no reason to worry. When they become elevated, you are at a greater risk for health complications. Making dietary changes can help lower both levels.
Significance
Having excess cholesterol and triglycerides flowing through your bloodstream is known medically as a lipid disorder. This condition increases your risk for atherosclerosis, and for heart disease, stroke, high blood pressure and other problems, according to MedlinePlus. A diet plan for high cholesterol and triglycerides can reduce your disease risk.
Calories
Excess calories not used for energy increase triglycerides levels. This also leads to weight gain and being overweight is a risk factor for high cholesterol. By cutting back on your daily intake, you can help reduce both levels. Because 1 lb. of weight equals 3,500 calories, you can lose about 1 lb. a week by eating 500 fewer calories a day.
Carb Reduction
Carbohydrates are either complex or simple. Simple carbs are low in fiber and high in empty calories, and they should be avoided because of their negative effect on triglycerides. White bread, cakes, cookies, crackers, candy bars, bagels and sugary cereals are examples. Choose healthier options, like fruits, vegetables, whole grains and beans.
Fat Reduction
Foods that are high in saturated fats, trans fats and dietary cholesterol need to be eliminated from the diet when you are trying to lower your triglycerides and cholesterol. Processed meats, like bacon and sausage, are good examples of these. Avoid deep fried foods and pay close attention to ingredient labels on packaged items. Avoid anything that has partially or fully hydrogenated oils, which is an indicator they contain trans fats.
Alcohol Reduction
Although the verdict is not completely out on the affect alcohol has on cholesterol levels, it is with triglycerides. Alcohol is high in calories and sugar, and even small amounts can raise your triglyceride levels according to MayoClinic.com. Avoid all beverages that are sweet and contain calories, such as processed juices, slushies, dessert coffees, milkshakes and lemonade. Choose water as you main beverage, as it is calorie-free and helps hydrate the body.
Omega-3 Fatty Acids
Even though saturated fat and trans fat are bad for you, unsaturated fat is therapeutic. Omega-3 fatty acids are particularly beneficial when you're trying to lower triglycerides and cholesterol. Not only does omega-3 decrease triglyceride levels, but it also slows the growth rate of atherosclerotic plaque according to the American Heart Association. Choose cold water fish like salmon, mackerel, herring, halibut, lake trout and sardines. They have the highest concentrations of omega-3. Try to eat fish at least twice a week for best results.
Considerations
To help boost your efforts, consider doing daily bouts of physical activity. It doesn't have to be anything complicated or difficult. Brisk walking, bike riding or playing tennis is sufficient. Try to get at least 30 minutes of exercise in total -- you can do it in short 10-minute sessions over the course of the day, if you prefer.
