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Cholesterol Triglyceride Diet

Your cholesterol count is a very important marker that your doctor reviews to determine your risk of heart attack or stroke. There are two types of cholesterol, LDL and HDL. LDL (low-density lipoprotein) cholesterol is a bad cholesterol that builds up on artery walls if you have too much of it. Triglycerides carry fat through the body and are also linked to heart disease and stroke. You can often reduce your cholesterol and triglyceride levels through diet.

  1. Low-Fat Diet

    • A low-fat diet that is high in fiber helps to lower cholesterol. Reducing the amount of fat you consume will greatly help lower cholesterol and triglyceride levels. Lose weight if you need to, and consult with your doctor about the best dietary and exercise routines to get to your ideal weight and health level. Use unsaturated fats instead of saturated, monounsaturated or polyunsaturated fats when fat is required for cooking.

    Proteins

    • Consume proteins that are high in omega-3 fatty acids, which help to lower bad cholesterol levels. Fish such as trout, tuna, salmon and herring are great sources of protein that are low in fat and rich in omega-3 fatty acids. You can also take a fish oil supplement that will increase omega-3 fatty acid consumption.

      When eating other protein sources such as beef, pork or chicken, choose lower-fat options. Look for leaner beef cuts. Chicken (without the skin) is also a good source of low-fat protein.

      Limit the use of egg, which are a notorious cholesterol food. If you are eating eggs, try the egg white and avoid the yolk, which contains the highest levels of cholesterol. You can adapt cooking recipes to use only egg whites. Generally use two egg whites for each egg you would use if it included the yolk.

    Drink Water

    • Increase the amount of fluid that you consume. Choose water over other beverages whenever possible. Soft drinks and even fruit juices contain high sugar levels. These are calories that often turn to fat. Alcohol has been determined to increase triglyceride levels, so keep consumption to a minimum.

    Fruits and Vegetables

    • Fruits and vegetables are recommended as part of your normal daily diet. Making sure you consume fresh raw or steamed fruits and vegetables will help reduce triglyceride levels. Fiber in fruits and vegetables, as well as other fiber sources, has been shown to reduce triglyceride levels. These foods also give you a full feeling that will help you consume fewer calories daily.

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