High cholesterol and high triglycerides can put you at risk for a number of serious cardiovascular conditions such as heart disease, heart attack and stroke. Both high cholesterol and high triglycerides are caused by a poor diet. Diet and lifestyle changes can have a positive impact, yielding a 20 to 50 percent improvement in triglyceride levels, according to the American Heart Association.
Background
Triglycerides and cholesterol are two different types of lipids in your blood. When you're finished eating, your body turns any unused calories into triglycerides. The triglycerides are stored in fat cells and then released as energy when needed. If you regularly consume too many calories or you consume empty calories such as fat and simple carbohydrates, your triglyceride level will rise.
Cholesterol, on the other hand, is a waxy substance that your body produces naturally. Also, it is consumed in certain foods such as animal meat and other animal products. There are two types of cholesterol -- LDL or bad cholesterol, and HDL or good cholesterol. When your LDL cholesterol is high, it clogs arteries, which increases your risk for heart attack and stroke.
Recommendation
The American Heart Association advises that the optimal triglyceride and LDL cholesterol level is less than 100 mg/dL. However, for triglyceride level specifically, anything less than 150 mg/dL is considered normal. An LDL less than 129 mg/dL is normal. HDL cholesterol should be at least 40 mg/dL for men and at least 50 mg/dL for women. The higher your good cholesterol level is, the more protection you have against heart disease and bad cholesterol.
Diet
Foods that contain trans fat should be avoided at all costs. Trans fat is a type of fat that has been chemically altered. It is in many fried foods and processed cookies and crackers. Foods that contain simple carbohydrates such as sugar and white flour should also be avoided or consumed in moderation. If you regularly consume these products, switch to whole grain versions instead.
Healthy fat, such as omega-3 fatty acids found in fish, can have a positive impact on cholesterol and triglycerides. Foods high in cholesterol such as eggs, meat and dairy products should be limited. Try to consume nonfat dairy products, eat fish at least twice a week in place of meat and choose only lean cuts of meat without the skin. When preparing these foods, use olive oil instead of butter for an extra dose of healthy fat. Finally, since consuming too many calories can spike your triglyceride level, choose foods that are high in nutrients but low in saturated fat and calories, such as fruits and vegetables.
Considerations
The American Heart Association recommends that all adults have a fasting lipoprotein profile conducted every five years. If you haven't had this test done, talk to your doctor. The test measures your cholesterol and triglyceride levels. In addition to dietary changes, regular exercise can help manage high cholesterol and high triglycerides. Triglycerides are easier to manage through lifestyle changes than cholesterol. Since your body produces cholesterol on its own, dietary changes may not be enough.
Member Comments