How to lower cholesterol and triglycerides?

When it comes to your health, there are certain things you just can’t ignore. Getting regular exercise, eating a healthy diet, and getting enough sleep are all important parts of keeping yourself in good shape. But one thing that often gets overlooked is cholesterol and triglyceride levels. High cholesterol and high triglycerides can put you at risk for serious health problems like heart disease – but don’t worry! With the right approach, lowering your cholesterol and triglyceride numbers can be easy (well, not really but we’ll make it sound easy)!

It Starts with Diet

You know what they say: “you are what you eat.” If you’re regularly chowing down on cheeseburgers and fries, chances are your body will reflect that choice of food sooner or later.

Cut Back on Saturated Fats

One way to lower both cholesterol AND triglyceride levels is by cutting back on foods that contain saturated fats. That means less red meat (sorry carnivores), full-fat dairy products (yes ice cream included), fried foods (did someone say french fries?), processed meats (goodbye sausage), sugary snacks…the list goes on.

Eat More Unsaturated Fats

An effective substitution for those unhealthy items mentioned above would be incorporating more unsaturated fats from foods such as avocados yum , almonds (extra yum) tuna (hold the mayo) salmon (delish!), etcetera because these help lower LDL which reigns supreme in accumulation of pesky plaque leading heart disease.

Let’s Not Forget Fiber

Another effective dietary component to fighting off those high lipid numbers resides in increasing fiber intake which helps erase excess fat content visiting through diets altogether! Among some fiber favorites include: oatmeal (with fruit toppings), beans/lentils (think hummus) or any “earthy” produce.

Don’t Binge Drink

Sorry to be the bearer of bad news, but regularly tossing back more than one alcoholic beverage a day can have some pretty deleterious effects too:

  • Increased LDL levels
  • Increased triglyceride levels
  • High blood pressure (again potential heart disease down the road)

So what could you do instead? Try pouring yourself a stiff glass of water spiked with slices of cucumber and lime (fancy mocktail anyone?)!

Exercise More

Get off that keyboard, get up from that couch, turn off that show/feed and move! Becoming active is great way to lower cholesterol/triglycerides by: promoting healthy BMI’s (saner calorie consumption), decreasing stress exposure in life (maybe it’s time for hot yoga)and increases endorphins making one happier on these long journeys.

Get A Dog!

Getting an dog/pet is not only putting love into our lives but lots more movement from walks/runs/social events with other pet peeps!.

Cardio Your Way Out

Engaging in routines such as jogging/running/swimming/biking all promote good heart health while also striking at those pesky numbers we don’t like looking at.

Better Sleep Habits

Oh sleep, how wonderful thou art! Unfortunately there never seems to be enough time in the day because no matter important it is we always convince ourselves “we’ll catch up tomorrow” only leading to destructive patterns including:

  • Creating stress
  • Overeating unhealthy snacks when exhausted
  • Lowering proper hormone alterations within body

Create regular sleep schedules (even on weekends sometimes).. Turn down those bright lights early evenings.. Incorporate meditation rituals leaving screens far behind beforehand!


Sometimes doctor prescribed medications are necessary which help remove/block excessive lipid or fat buildup effecting us everyday. Statins are popular choices in instances where dietary/lifestyle changes have not been effective enough so don’t be shy scheduling a chat with your friendly local doctor and getting more intel.

So, What Did We Learn?

By consuming less fat as part of one’s daily food selection plus incorporating healthier alternatives like various nuts, vegetables or fruits – this gets rid of the obstinate “bad” cholesterol content. Pairing these good habits up with regular exercise programs while saying no to bad lifestyle vibes can help keep those pesky numbers in check ultimately leading to better overall heart health!

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