High levels of cholesterol and triglycerides in your bloodstream contribute to the development of plaque on your arteries -- a condition called atherosclerosis. Atherosclerosis significantly increases your risk of developing heart disease, experiencing a heart attack or suffering from a stroke. If you have high cholesterol and triglycerides, you should follow a heart-healthy diet to decrease your levels.
Fat
Your fat intake should comprise 20 to 35 percent of your daily calories. Because fat contributes 9 calories per 1g, if you're on a 2,000-calorie diet, you should consume between 44 and 78g of fat.
When trying to lower your cholesterol and triglyceride levels, it is important that you limit the amount of saturated and trans fat you consume. Saturated fat, which is found in fatty cuts of meat, full-fat dairy and butter, should contribute no more than 7 percent of your daily calories. If you are on a 2,000-calorie diet, you should only consume approximately 16g of saturated fat each day. Trans fat, which is found in processed foods and fried foods, should be limited to less than 1 percent of your daily calories, although it is more beneficial to completely eliminate it, if possible.
The remaining 28 to 62g of fat should come from unsaturated fats, like those found in nuts, seeds, avocado and fish. These types of fat can be beneficial to your health. When trying to lower your cholesterol and triglyceride levels, it is important to include some of these types of fats in your diet. In addition to lowering your bad cholesterol levels, unsaturated fats can also increase your good cholesterol levels.
The National Heart, Lung and Blood Institute notes that while many people blame dietary cholesterol, fat has the most significant effect on your cholesterol levels.
Cholesterol
It is important to limit your cholesterol intake to no more than 300mg per day to help lower cholesterol and triglycerides. You should avoid the richest sources of cholesterol, such as egg yolks and fatty cuts of meat.
The cholesterol in your bloodstream comes from two sources: your body and the food you eat. Your liver synthesizes approximately 75 percent of the cholesterol in your body and the food you eat contributes 25 percent. Because your liver has the ability to synthesize cholesterol, the American Heart Association notes that it is not necessary to consume any cholesterol in your diet.
Fiber
Men should aim to consume at least 38g of fiber daily, whereas women should aim to consume at least 25g daily. The best sources of fiber include beans, oats, vegetables, bran and fruits.
When you eat foods that contain soluble fiber, the fiber forms a gel-like material that can reduce the absorption of cholesterol into your bloodstream and reduce your cholesterol and triglyceride levels. In addition, fiber can also help keep you feeling full, which can prevent overeating and resulting weight gain.
Considerations
Many people can successfully lower their cholesterol and triglyceride levels with diet alone. It is important to get your cholesterol and triglyceride levels tested regularly to determine if the proper diet is working for you. If diet is not enough to significantly lower your cholesterol and triglyceride levels, your doctor may recommend cholesterol-lowering medication. When taking cholesterol-lowering medication, you should continue to follow a heart-healthy diet low in saturated fat, trans fat and cholesterol and high in fiber.
