Cholesterol and triglycerides are normal components of your body. They're essential to the normal functioning of your body. Your body uses some cholesterol to make cell membranes, hormones including estrogen and testosterone and vitamin D. You get cholesterol and triglycerides from the food you eat, especially meat, poultry, eggs and dairy products, and they are also manufactured by your liver. High blood levels of cholesterol and triglycerides seem to speed up atherosclerosis or plaque formation in artery walls. The hardening or narrowing of arteries puts you at risk for the progression or development of coronary heart disease and stroke. So, you must keep your cholesterol and triglycerides levels in the normal range. Eating a healthy diet is the first line of treatment for a person with high cholesterol and triglycerides.
Eliminate Trans Fat and Limit Your Dietary Cholesterol
Avoid food sources where large amounts of trans fats or trans-fatty acids have been added, such as baked goods, fried foods and biscuits. Trans fats are essentially partially hydrogenated plant oils, which have been linked to an increase in blood cholesterol and triglycerides. It is also important to limit the amount of cholesterol you eat. Too much cholesterol and triglycerides in your blood have undesirable effects in cardiovascular disease.
Eat Heart-Healthy Fish
Adding fish or fish oil supplements to your diet is an easy first step to improving your cholesterol and triglyceride levels. Fatty, cold-water fish such as salmon, mackerel and sardines contain two important types of omega-3 fatty acids: eicosapentaenoic acid and docosahexaenoic acid, which your body can't make on its own. Omega-3 acids are a type of polyunsaturated fat, which has been shown to be very heart healthy. The American Heart Association recommends eating fish, preferably fatty fish, at least two times per week for this reason.
Select Whole Grains
Whole grains reduce blood lipids, including cholesterol and triglycerides, and reduce heart disease. The term whole grain means the entire grain kernel, including the bran, germ and endosperm. They are good sources of soluble fiber, a type of fiber that is much better at reducing triglyceride levels than insoluble fiber, which is found mainly in vegetables. Beans, oats and barley are excellent and inexpensive sources of soluble fiber.
References
- University of Michigan Health System: Cholesterol Patient Education Handout
- Texas AgriLife Extension Service: Cholesterol & Fats in Our Diet
- University of Massachusetts Medical School: Low-Fat/Low Cholesterol Diet
- American Heart Association: Fish and Omega-3 Fatty Acids
- Harvard School of Public Health: The Nutrition Source Ask the Expert: Omega-3 Fatty Acids
- Colorado State University: Dietary Fiber
