How to Lower Your Cholesterol & Triglicerides

Triglycerides and cholesterol are separate types of fats that circulate in your blood. The body converts the calories it does not use to triglycerides and stores it in the fat cells. There exists a relationship between the cholesterol and the triglycerides. High cholesterol and triglycerides increases your chance of developing heart disease exponentially. High triglyceride also lowers the "good" cholesterol and causes a greater risk of heart attack and stroke. It is important to lower your cholesterol and the triglycerides.

Instructions

• 1

  Watch your carbohydrate intake. The triglycerides are affected by what you eat. An increase in carbohydrates triggers the conversion of glucose to triglycerides. Complex carbohydrates like brown rice, vegetables, nuts and whole grains are digested slowly, so they do not cause the insulin spike and do not raise the triglycerides and the "bad" cholesterol.

• 2

  Limit saturated fat and avoid tansfat. Saturated fat is the richest source of calories and will cause an increase in blood cholesterol level. Transfat raises the "bad" cholesterol level and reduces the "good" cholesterol levels. Do not eat more than six ounces of meat, fish and poultry per day and high-fat snacks and desserts.

• 3

  Include soluble fiber in your diet. Soluble fiber reduces the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and the "bad" cholesterol. It also reduces the triglycerides and fats found in the blood. Foods high in soluble fiber include oat bran, beans, oatmeal, peas, barley, rice bran, citrus fruits, strawberries and apple pulp.

• 4

  Exercise regularly. Regular exercise can boost the "good" cholesterol and lower the "bad" cholesterol and the triglycerides. Exercise stimulates the enzymes that help move the "bad" cholesterol from the blood to the liver. The liver converts the cholesterol into bile and excretes it. Aim for at least 30 minutes of physical activity every day. It can be anything from a brisk walk with your dog to swimming or hitting the gym.