Jeffrey Salazar
High cholesterol and triglyceride levels can lead to clogged arteries, heart attacks, and strokes. While your body needs some cholesterol to function properly, too much of it in your blood can be harmful. Triglycerides are a type of fat stored in your body's fat deposits and are a key source of energy. They are found in foods such as meat, dairy products, and cooking oils. A diet low in fat, saturated fat, salt, and added sugar, and rich in whole fruits, vegetables, and whole grains can help manage cholesterol and triglyceride levels. Omega-3 fatty acids, found in fish oils, can also help reduce triglyceride levels.
How to reduce cholesterol and triglycerides with diet
| Characteristics | Values |
|---|---|
| Diet type | Low in fat, with less than 30% of daily calories from total fat |
| Foods to include | Oily fish (2-3 times a week), fruits, vegetables, beans, nuts, whole grains, legumes, foods with fibre, foods with healthy omega-3 fats, foods with polyunsaturated fats, foods with plant sterols and stanols |
| Foods to avoid | Refined carbohydrates, sugar, alcohol, saturated fats, trans fats, refined white flour |
| Other | Regular exercise, drink water, tea or coffee instead of sugar-sweetened drinks |
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What You'll Learn
Consume more soluble fibre, fruits, vegetables, beans, and nuts
Consuming a diet rich in soluble fibre, fruits, vegetables, beans, and nuts can effectively lower cholesterol and triglyceride levels. Soluble fibre, in particular, has been shown to reduce "bad" LDL cholesterol levels in the blood. This is because soluble fibre binds with cholesterol and bile acids in the digestive tract, preventing their reabsorption and promoting their excretion. Aim to include a variety of fibre-rich foods in your diet, such as vegetables, fruits, wholegrains, legumes, nuts, and seeds.
Fruits and vegetables are essential components of a heart-healthy diet. Opt for high-fibre fruits such as apples, grapes, strawberries, and citrus fruits, which are also rich in pectin, a type of soluble fibre. Additionally, include plenty of vegetables, especially when cooked with vegetable oils like canola and sunflower oil, to further reduce LDL cholesterol levels.
Beans are another excellent food choice for lowering cholesterol and triglycerides. Studies have shown that consuming just half a cup of cooked dry beans daily, such as pinto beans, can effectively reduce total cholesterol levels. Other types of beans that are beneficial include soybean, which provides healthy polyunsaturated fats, and fatty fish, which offers omega-3 fats that contribute to heart health.
Nuts, such as whole almonds, are also a heart-healthy choice. They are rich in plant sterols and healthy fats, which can help lower LDL cholesterol. In addition to almonds, include a variety of nuts in your diet, ensuring they are not heavily processed or salted, as this can negate their health benefits.
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Choose unsaturated fats over saturated and trans fats
To reduce cholesterol and triglyceride levels, it is important to choose unsaturated fats over saturated and trans fats. Saturated fats are found in animal products and processed foods, such as red meat, ice cream, cheese, and buttery baked goods. Trans fats are also found in many processed foods, French fries, crackers, cakes, chips, and stick margarine. These types of fats can increase your risk of heart disease and stroke by contributing to clogged arteries.
Unsaturated fats, on the other hand, can be found in plant oils, nuts, and seeds. Examples of plant oils that contain unsaturated fats include olive oil, canola oil, peanut oil, soybean oil, sunflower oil, safflower oil, and sesame oil. Avocados and walnuts are also good sources of unsaturated fats. By choosing unsaturated fats over saturated and trans fats, you can help to lower your LDL ("bad") cholesterol and reduce your risk of heart disease.
In addition to improving your cholesterol levels, choosing unsaturated fats can also provide other health benefits. For example, a diet rich in unsaturated fats from plant sources has been associated with improved heart health, better blood sugar control, and a reduced risk of chronic diseases. Unsaturated fats can also help to lower your triglyceride levels, which are another type of fat found in the blood that can increase the risk of heart disease if too high.
When trying to reduce your saturated fat intake, it is important to read nutrition labels and be mindful of your daily fat allowance. This is because even healthy sources of fat, such as nuts and avocados, can contribute to high triglyceride levels if consumed in excess. It is recommended that no more than 30% of your daily calories come from total fat, and that you spread your fat intake throughout the day rather than consuming it all in one meal.
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Eat foods rich in omega-3 fatty acids
Omega-3 fatty acids are essential nutrients that you need to get from your diet. They are healthy fats that support heart health and help lower your triglycerides. Omega-3 fatty acids also help to lower blood pressure and heart rate, improve blood vessel function, and protect the heart by preventing the onset of abnormal heart rhythms.
Specific types of omega-3s include DHA and EPA, which are found in seafood, and ALA, which is found in plants. DHA and EPA are essential for those who are pregnant or hoping to become pregnant, as well as for nursing mothers, as DHA is the most abundant fatty acid in the brain and is crucial for the development of the brain and nervous system.
Some foods that are rich in omega-3s and can help lower your triglycerides include:
- Fatty fish (like salmon, mackerel, sardines, tuna, and trout)
- Flaxseed
- Chia seeds
- Canola oil
- Soybean oil
- Algal oil
The American Heart Association recommends that people without a history of heart disease eat at least two servings of fish per week (6-8 ounces total). If you have heart disease or high triglyceride levels, you may benefit from consuming even more omega-3 fatty acids, up to 2000-4000 mg daily of EPA and DHA under a doctor's supervision.
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Reduce salt and sodium intake
While reducing salt and sodium intake will not directly lower your cholesterol, it can lower your risk of heart disease by helping to lower your blood pressure. According to the National Heart, Lung, and Blood Institute, you should try to limit your sodium (salt) intake to no more than 2,300 milligrams (about 1 teaspoon of salt) per day. This includes all the sodium you consume, whether it's added during cooking, at the table, or already present in food products.
To reduce your sodium intake, opt for low-salt or "no added salt" foods and seasonings when cooking or dining. Check food labels and choose products with the lowest sodium content. For instance, beans can be a great alternative to meat in tacos, and you can snack on hummus with vegetable sticks. You can also incorporate legumes into soups, pasta sauces, curries, and stews. Additionally, use tofu or lentils instead of meat in stir-fries or curries, and choose wholegrain breads, cereals, pasta, rice, and noodles.
It is important to note that some studies have found that reducing salt intake may lead to a slight increase in cholesterol and triglyceride levels. However, the overall impact on blood pressure is considered beneficial, especially for individuals with hypertension. Nevertheless, conflicting evidence exists, and reducing salt intake for patients with diabetes or heart failure may be harmful, according to some researchers. Therefore, it is always advisable to consult with your healthcare provider before making significant dietary changes.
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Exercise regularly
Regular exercise is key to lowering high levels of cholesterol and triglycerides. According to a 2019 study, people with heart disease who exercised for 45 minutes five times a week saw a significant decline in their triglyceride levels.
Exercise helps to improve your overall health and can specifically aid in reducing triglyceride levels by increasing your body's sensitivity to insulin, which helps to regulate blood sugar and lower triglycerides. It also helps to improve your body's ability to use fat for energy, reducing the amount of fat stored as triglycerides.
It is recommended that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Examples of moderate-intensity aerobic activity include brisk walking, swimming, and cycling on level ground. Vigorous-intensity aerobic activity includes activities such as running, swimming laps, and cycling uphill.
In addition to aerobic activity, it is also important to include muscle-strengthening exercises that use all major muscle groups. This could include bodyweight exercises such as push-ups, squats, and lunges, or weight training with free weights or weight machines.
It is important to consult with your doctor or a healthcare professional before starting a new exercise routine, especially if you have any health concerns or conditions. They can advise you on the types and amounts of exercise that are safe and appropriate for you, and may also be able to provide guidance on lifestyle and dietary changes that can further help to lower cholesterol and triglyceride levels.
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Frequently asked questions
To reduce cholesterol and triglycerides, follow a heart-healthy eating pattern. This means choosing a variety of fresh and unprocessed foods, and limiting unhealthy fats, salt, and added sugar. A heart-healthy diet is high in wholegrains, fibre, vitamins, minerals, and healthy fats.
To reduce cholesterol, eat foods that are high in dietary fibre, particularly soluble fibre, as they can reduce the amount of LDL (bad) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts, and seeds every day. To reduce triglycerides, eat foods that are rich in omega-3 fatty acids, such as fish oil, soybean, sunflower, safflower, canola oil, and margarine spreads made from these oils.
Avoid foods that are high in unhealthy, saturated, and trans fats. These include red meat, ice cream, cheese, and buttery baked goods. Also, limit your alcohol consumption as it can increase your cholesterol and triglyceride levels.
