Lipids are types of fat in your blood, which include cholesterol and triglycerides. Hyperlipidemia means that you have too many of these fats circulating in your bloodstream, which can lead to an increased risk of heart disease and stroke. Dietary changes, exercise and medication can help lower lipid levels. Because obesity increases your risk of hyperlipidemia, lifestyle changes that help you lose weight may also lower cholesterol and triglyceride levels.
Causes of Hyperlipidemia
Although your body uses fat to synthesize hormones, create bile and absorb vitamins, too much fat can accumulate in your bloodstream, clogging arteries and restricting blood flow. Your diet has a direct impact on your lipid levels. A high-fat diet, specifically high in saturated fats from animal proteins, can raise cholesterol levels. However, other medical conditions, including diabetes, alcoholism, kidney and liver disease and hypothyroidism can also raise your cholesterol. Obesity, a sedentary lifestyle and family history also contribute to hyperlipidemia. Although dietary changes can address many of these causes, your doctor may recommend additional treatments, depending on the cause of your elevated lipid levels.
Fat Intake
The most important dietary changes to make are lowering your intake of saturated fat, trans fats and dietary cholesterol. If possible, eliminate trans fats, which are found most often in commercial baked goods. Read the ingredients list and avoid anything that contains hydrogenated or partially-hydrogenated oils. You should limit saturated fat, which is only found in animal products, to no more than 7 percent of your total caloric intake, suggests the American Heart Association. Dietary. You should also consume less than 200 mg of cholesterol daily.
Bigger Changes, Better Results
Limiting saturated fat, trans fats and dietary cholesterol can lower your lipid levels, but perhaps, not enough. You may need to make more dramatic changes. Vegetarian and vegan diets that are cholesterol free and very low in saturated fat have a greater impact on cholesterol levels. Reducing all types of fat, including monounsaturated and polyunsaturated fats, can help further lower lipid levels. For the best results, add physical activity to your dietary changes. Regular exercise combined with a low-fat diet can lower lipid levels three times more than dietary changes alone, according to the Physicians Committee for Responsible Medicine.
Other Changes
Reducing your fat intake is important, but you can also help treat hyperlipidemia by adding fiber, especially soluble fiber, to your diet. A diet rich in vegetables, fruit, beans and whole grains can lower cholesterol and triglyceride levels. Limit alcohol and if you smoke, stop. If you're overweight, following a hyperlipidemia-safe diet should help you reach a healthier body weight, but you'll still have to practice portion control and count your calories.
