High LDL cholesterol and triglyceride levels are two factors that significantly increase heart disease risk. Fortunately, healthy blood levels of cholesterol and triglycerides can be achieved and maintained through dietary and lifestyle changes, as well as prescription medications.
A simple blood test can be ordered through your health care provider to determine your cholesterol and triglyceride levels. If you have high cholesterol, high levels of triglycerides in your blood or additional risk factors for heart disease, follow the steps below to lower your risk and improve your overall health.
Instructions
1. Talk to your health care provider about prescription medications. Depending on your triglyceride and cholesterol levels, your doctor may determine that cholesterol-lowering medication is required in conjunction with healthy lifestyle changes.
2. Increase soluble fiber intake. Soluble fiber binds with cholesterol, thus reducing the amount that your body absorbs. Good sources of fiber include oatmeal and other healthy whole grains, as well as beans and high-fiber fruits, such as apples.
3. Supplement your diet with niacin. Niacin, also known as vitamin B3, can significantly lower LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol. Niacin supplements are available at health food stores and most larger chain grocers.
4. Eat low-fat dairy products or nondairy alternatives. Milk, cheese and other dairy products are available in low-fat versions at most grocers. Rice milk, soy ice cream, soy milk and other nondairy alternatives are available at natural food stores and some large chain grocery stores.
5. Limit your consumption of hydrogenated fats, saturated fats and trans fats. Saturated fats, in particular, are a leading cause of high cholesterol and are also implicated in high triglyceride levels. Foods that are high in saturated fats include beef, pork, dairy and some plant oils.
6. Limit portion size. Overeating leads to your body converting excess calories into triglycerides that are then stored in fat cells. Eating healthy portions and staying within the amount of calories that your body needs each day will limit triglyceride production in the body.
7. Increase your daily physical activity. According to the American Heart Association, 30 minutes of exercise each day increases HDL (good) cholesterol and reduces your risk of heart disease.
8. Limit sugar consumption. Switch to diet and sugar-free beverages and avoid sweetened foods, such as cakes or cookies.
9. Cook with healthier, non-hydrogenated cooking oils. Olive oil and canola oil are two examples of cooking oils that contain good fats and can be incorporated into a heart-healthy diet.
Tags: heart disease, triglyceride levels, your body, care provider, cholesterol triglyceride, cholesterol triglyceride levels, cholesterol triglycerides