Although they are sometimes used interchangeably, cholesterol and triglycerides are two different substances in the body. Cholesterol is a type of fat utilized for cell formation and hormone release; triglycerides are stored in fat cells and used for energy when you are not eating meals. When these substances become elevated, you are at an increased risk for heart disease and heart attacks. According to the American Heart Association, high triglycerides are often accompanied with high cholesterol levels. It is possible to lower your levels without the use of medication.
Step 1
Cut back on the sweets. Carbohydrates are used by the body for energy when you eat them. Every time they are consumed, your blood sugar levels rise and your pancreas releases insulin to stabilize the levels. This is turn can also cause your triglyceride levels to rise. To lower your levels, do not overeat carbs and avoid carbs that are highly refined and full of sugar. Examples of these are cakes, cookies, candy, ice cream, sweet drinks and commercial baked goods.
Step 2
Stop drinking alcohol. Alcohol is known for the negative effect it can have on your liver and brain when you drink it in high amounts. It can also cause your triglyceride levels to elevate. Avoid its consumption.
Step 3
Go for a jog when you wake up. Exercise can help improve your strength, elevate your mood and make your bones stronger. It can also lower your cholesterol and triglyceride levels. Aim for 30 minutes of daily exercise and perform something that you like. Examples include running, biking, swimming, hiking, elliptical training and fast-paced walking.
Step 4
Cut back on the bad-fat foods. Foods that contain saturated fat, trans fats and cholesterol should all be eliminated from your diet. These can be found in fast food, high-fat dairy products, deep fried foods, eggs and processed meats. Also avoid foods that have hydrogenated or partially hydrogenated oils in their ingredient labels.
Step 5
Reduce your calories to lose weight. Being overweight is a risk factor for many debilitating diseases. It can also cause your triglyceride and cholesterol levels to increase. To lower both levels and promote weight loss, cut back on your daily caloric intake. If you reduce your intake by 500 calories, you can lose 1 lb. a week.
