Elevated blood cholesterol and triglycerides have been directly linked to an increased risk for heart disease. The American Heart Association (AHA) defines cholesterol as a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. Triglycerides are defined by the AHA as the chemical form in which most fat exists in food as well as in the body. Joined together, triglycerides and cholesterol form the plasma lipids.
For many with extremely high levels of these measurements, medications may be necessary. For those with borderline cholesterol and triglyceride numbers, other alternatives may be used to improve these risk factors. Four of the most common and effective ways are through dietary improvements, increased activity, alcohol reduction and supplementation.
Step 1
Add healthy items to your shopping list.
There are a number of foods that benefit cholesterol and triglyceride numbers when consumed regularly. Examples include:
• Avocados
• Garlic
• Fish
• Nuts
• Fresh, whole fruits and vegetables
• Whole grain breads
• Olive oil
A diet that includes a wide variety of whole foods rich in monounsaturated fat, whole grains, antioxidants and fiber will have a significant positive impact on cholesterol and triglycerides. It is important to limit portions, while eating smaller meals and healthy snacks throughout the day.
Step 2
Stay active.
Activity also has a significant impact on cholesterol and triglycerides. If you are not currently active, start out by walking a few days per week. Work your way up to more vigorous activity most days of the week. The most effective exercise programs include a variety of activities such as strength training, biking and aerobics classes. No matter what activities you choose, focus on being consistently active. Always speak with your physician before beginning any exercise program.
Step 3
Reduce alcohol.
According to Mayo Clinic, a direct link has been established between elevated triglycerides and alcohol consumption. Alcohol causes the liver to produce excess triglycerides, and causes less fat to be cleared from the blood. In order to normalize triglycerides, women should consume no more than one alcoholic drink per day and men should consume no more than two. If you do not see positive results from reducing alcohol, consider eliminating it completely.
Step 4
Consider supplements.
It is often difficult to gain all of the nutrients necessary to control cholesterol and triglycerides through diet. Omega-3 fatty acid supplements are a great way to normalize blood lipid numbers. Having normal vitamin D levels can also reduce a variety of health risks, so consider purchasing D3 (cholecalciferol) in pill or liquid form. Other supplements for cholesterol and triglyceride control are flaxseed, barley and oat bran. Before beginning a supplement regimen speak with your physician about the best course of action for you.
Tips and Warnings
- • Instead of trying all four steps at once, implement each one in order. Once you are comfortable with the lifestyle change, move on to the next step. • Reduce or eliminate any refined carbohydrates and fried foods in your diet. This includes white bread, sugar, donuts and most fast food. • Progress slowly when developing an activity program. Small changes over time will be easier to integrate as you move toward a healthier lifestyle. • If you drink heavily, consider reducing consumption before eliminating alcohol completely. • Do your research regarding supplements, as all are not equal in terms of quality and price.
- Always speak with your physician before beginning any exercise program. Before beginning a supplement regimen speak with your physician about the best course of action for you.
