Lowering LDL cholesterol levels, raising HDL cholesterol and lowering triglycerides in your body will reduce your risk of heart disease. The body produces these substances for various functions, but a dietary excess of cholesterol and triglycerides can be harmful. Lifestyle changes can reduce harmful cholesterol and triglycerides for heart protection, and medication also can be used to improve cholesterol and triglyceride levels if necessary.
Cholesterol Functions
The body uses cholesterol to produce hormones, vitamin D and digestive elements, according to the National Heart, Lung and Blood Institute. Too much LDL cholesterol can accumulate in the arteries and form plaque that partially blocks blood flow and leads to heart disease. Plaques can burst in the bloodstream, causing complete blockage and resulting in a heart attack or stroke. Healthy HDL cholesterol gathers excess cholesterol in the bloodstream and delivers it to the liver for disposal.
Excess Triglycerides
Triglycerides are fats closely related to cholesterol. They exist in fat tissues and normally help provide the body with energy. Excess triglycerides, however, can cause heart disease, the American Heart Association notes. Like too much LDL cholesterol in the arteries, elevated triglycerides need to be reduced. High cholesterol and triglyceride levels have no symptoms and must be diagnosed by a doctor.
Saturated Fats
Reducing saturated fats in the diet can lower LDL cholesterol and triglycerides while increasing HDL. Limit or avoid butter, lard, gravy, cream sauces and bacon fat, which contain high saturated fat content, MayoClinic.com explains. Meats, poultry and dairy products also contain saturated fats. You can lower fat intake by eating lean meats with fat trimmed off and chicken or turkey without fatty skin. Choose low-fat or fat-free dairy products over whole-milk dairy items. Egg whites and egg substitutes can replace egg yolks, which raise cholesterol.
Trans Fats
Trans fats raise LDL cholesterol and triglycerides while lowering protective HDL. Manufacturers use trans fats in the cooking process to keep foods longer. Commercially packed snack foods and many fried foods in restaurants contain trans fats. When shopping, check food labels to avoid products with trans fats.
Exercise
Regular physical activity helps improve HDL levels, the AHA says. Exercising 30 to 60 minutes a day on most days of the week can increase HDL and also maintain a healthy weight. Lowering weight if you are overweight can reduce the risk of heart disease by decreasing LDL cholesterol and triglycerides.
Good Fats
Monounsaturated and polyunsaturated fats, found in olive and canola oils and liquid margarine, make healthy substitutes in cooking to keep cholesterol levels and triglycerides under control. Avoid hard margarine, which contains trans fats. Omega-3 fatty acids might help lower LDL cholesterol, raise HDL and lower triglycerides. Fish containing omega-3s include albacore tuna, salmon, sardines, mackerel, herring and lake trout, the AHA points out.
