Americans need to lower their cholesterol and triglycerides levels. More than 102 million adults had high cholesterol in 2010, according to the Centers for Disease Control and Prevention, and 35 million of these people have cholesterol imbalances significant enough to put them at high risk for developing heart disease. Quickly lower your cholesterol and triglycerides levels to reduce your risk for cardiovascular disease.
Cause
The fastest way to lower elevated cholesterol and triglycerides is to address the root cause of these medical conditions. A diet high in cholesterol and saturated fat is the primary reason for high blood cholesterol. Foods that come from animals, like meat, eggs and dairy products are sources of saturated fats. Cholesterol comes only from animal products.
Triglycerides
Most fat found in foods and the body is in the chemical form of triglycerides, according to the American Heart Association. Your triglycerides may be high because you eat too much fat. Food has a dramatic affect on blood triglycerides, which can rise five to 10 times higher after a meal.
Diet
A change in diet can have an almost immediate effect on your cholesterol and triglycerides. Reduce the amount of saturated fat and cholesterol in your diet. Trim excess fat from meat before cooking and trade red meat dishes for lean meats, such as skinless poultry and fish. Eat whole grain foods such as whole wheat bread and foods high in soluble fiber such as bananas and oatmeal.
Improve HDL
HDL is a form of cholesterol that circulates in your blood to reduce levels of the dangerous type, and it may even shrink deposits of cholesterol plaque that form in arteries. Improve your HDL levels by eating fatty fish such as salmon and mackerel, which contain healthy omega-3 fatty acids. Use olive or canola oil to improve HDL's anti-inflammatory properties and reduce the damage cholesterol does to your arteries.
Exercise
A sedentary lifestyle is associated with high cholesterol levels. Aim for a half hour of exercise five days a week. You can expect your HDL to rise about 5 percent within the first two months of this exercise regimen. Exercise can also result in weight loss. You can increase HDL one point for every 6 lbs. you lose, according to MayoClinic.com.
Lifestyle Changes
Make a few adjustments to your lifestyle to reduce cholesterol and triglycerides. Stop smoking to raise your HDL by 10 percent. Alcohol profoundly elevates triglycerides, and triglycerides remain high for several hours after drinking. Do not drink alcohol within 24 hours of having your cholesterol and triglycerides levels checked.
Medicines
Diet, exercise and lifestyle changes alone may not provide the rapid reduction in cholesterol and triglycerides that you need. Your doctor can prescribe medications to lower cholesterol, such as statins, fibrates and niacin.
