How to Reduce Lipids

Lipids, such as fat or oil, comprise cholesterol and triglycerides and are stored in the cells and fuel the body; they do not dissolve in water. If you have excess lipids you are at risk for high cholesterol and heart disease; therefore, it is important to reduce lipids so that fatty deposits do not build up in your blood vessels.

Things You'll Need

• Oatmeal
• Nuts
• Olive Oil
• Fish

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Instructions

• 1

  Eat one to two cups of oatmeal or oat bran every day. Oat bran is found in many cereals and breads. Oat bran can also be added to pancake mix or muffins. Studies have shown that oatmeal lowers cholesterol because it is high in soluble fiber.

• 2

  Snack on 1.5 ounces or approximately one handful of walnuts a day. Walnuts help blood vessels stay healthy and lower lipids. Almonds, pecans, pistachios, pine nuts and peanuts can also reduce lipids. Be careful not to eat too many nuts because they are high in calories and can cause weight gain. Aim for one serving of nuts a day.

• 3

  Eat at least two servings of fish a week. Fish is high in omega-3 fatty acids. Omega-3 fatty acid lowers blood pressure and blood clots. Omega-3 fatty acids reduce lipids because it helps lower cholesterol and triglycerides. Fish that is high in omega-3 fatty acids include salmon, mackerel, albacore tuna and halibut. Make sure to bake or grill the fish and avoid frying in order to retain the healthy benefits of fish.

• 4

  Add two tablespoons of olive oil to your diet daily. Olive oil can be cooked with, used as a marinade or mixed in a salad as dressing.

• 5

  Exercise 30 to 60 minutes a day. Exercise helps raise good cholesterol and lower lipids. Taking a brisk walk or a bike ride is good for your overall health.