Cholesterol and triglycerides are substances that are naturally produced by your body and can be measured by a simple blood test. Unfortunately, high cholesterol or triglycerides can lead to an increased risk of cardiovascular disease or stroke. High cholesterol and high triglycerides can be treated with prescription medications however many of these medications have unwanted side effects. Fortunately, making fundamental changes to your diet and lifestyle can also help you reduce blood cholesterol and triglycerides. Speak with your doctor before making changes to your diet or level of activity.
Step 1
Avoid foods that contain trans fats. According to MayoClinic.com, highly processed foods such as baked goods and foods that are fried often contain trans fats. Consuming trans fats regularly can cause triglyceride levels to rise and even foods labeled "trans fat free" may contain some of these unhealthy fats. In addition, the American Heart Association explains that trans fats also can raise your cholesterol. Read ingredient labels and steer clear of foods that contain hydrogenated oils.
Step 2
Eat fish that are high in essential fatty acids twice a week. The University of Maryland explains that consumption of omega-3 fatty acids, which are found in fatty fish such as salmon and mackerel, is associated with lower blood cholesterol. Eating more of these fats rather than the saturated fats found in red meat and highly processed foods can also help reduce your triglycerides. Reducing the amount of saturated fats you consume can also help you lose weight. Losing excess weight can also help reduce cholesterol and triglycerides.
Step 3
Increase your intake of dietary fiber. Replace foods in your diet that don't contain fiber with fresh fruits, vegetables and whole grains. Fiber is important for a variety of reasons, including helping you lose weight. Harvard School of Public Health recommends that women consume at least 20 g of fiber daily and men should consume at least 30 g. Adequate amounts of dietary fiber helps lower cholesterol and triglycerides. In addition, a high fiber diet is associated with a decreased risk of cardiovascular disease, stroke and diabetes.
Step 4
Engage in at least 30 minutes of physical activity every day. Physical activities such as brisk walking, cycling, swimming or jogging help you attain and maintain a healthy weight. In addition, exercise causes a natural reduction in cholesterol and triglycerides. If you haven't exercised in awhile, start your new activity slowly and gradually increase the pace and intensity as you become more physically fit.
Step 5
Reduce or eliminate your alcohol consumption. MayoClinic.com explains that alcohol isn't simply a source of empty and unnecessary calories; it has a significant effect on your triglycerides. Even small amounts of alcohol can raise your triglyceride levels. Although moderate amounts of certain kinds of alcohol have been associated with increased levels of HDL or "good" cholesterol, the risks outweigh the benefits. Regular alcohol consumption also can increase your risk of other diseases such as hypertension and cancer, according to the American Heart Association.
Tips and Warnings
- Speak with your doctor before making significant changes to your diet or level of physical activity.
