Cholesterol is used to produce cells and certain hormones in the body. While it can be found in some foods you eat, it also is a natural substance produced in your intestines. Triglycerides are chemical fats that are stored in your fat cells and are present in blood plasma. Excess levels of both cholesterol and triglycerides can block the flow of blood to both your heart and brain, resulting in heart attack and stroke. While medication is available to help lower these blood fats, simple lifestyle and dietary changes may be just as effective.
Step 1
Learn the sources of your problem. Before you can effectively lower your cholesterol and triglycerides, you must learn what good and bad fats are, while identifying the sources of each. Saturated fats are typically the highest in cholesterol. Their most common sources include red meats and animal products, such as eggs and high-fat dairy products.
According to OptimalHeartHealth.com, foods high in sugar, such as cakes, pies and soda are culprits of high triglyceride levels. Simple carbohydrates are also contributing factors, and these include foods made with white flour (such as breads and pastas).
Step 2
Shed excess pounds. An additional 5 or 10 lbs. can increase your cholesterol levels. Examine what you eat and make small changes every week. Broccoli is good for you, but not when it's covered in cheese. Speak to your doctor for additional help; he can give you advice about dieting safely and effectively.
Step 3
Go for the fiber. Fiber, especially in its soluble form, can absorb cholesterol in your intestines, ultimately lowering your levels. Oatmeal is one of the best sources of soluble fiber. Prepare a steaming bowl in the morning, accompanied by a piece of fruit, to achieve the 10g of fiber recommended by the Mayo Clinic. Other sources include fruits, vegetables, barley and whole grains.
Step 4
Fit in some exercise. Squeezing in 30 to 60 minutes of exercise each day not only helps reduce cholesterol levels, but also helps shed those excess pounds, when trying to lose weight . You don't need to run a marathon to lower your cholesterol and triglycerides; anything moderate is fine. This includes walking, biking and swimming.
