Lower your cholesterol and triglyceride levels by following a simple dietary guide

Adopting a healthy diet is one of the key steps in managing dyslipidemia and controlling cholesterol and triglyceride levels. Many foods can be a source of cholesterol or other lipids that lead to or worsen dyslipidemia, so if you have dyslipidemia, you should pay close attention to what you eat.

What foods should I avoid?

The American Heart Association advises limiting the intake of saturated fats.¹

A. Saturated fats are directly responsible for increases in bad cholesterol and triglycerides. Here is a list of foods containing saturated fats to avoid¹:

✖ beef
✖ lamb
✖ pork
✖ poultry with skin
✖ beef fat (tallow)
✖ lard and cream
✖ butter
✖ cheese and other dairy products made from whole or reduced fat (2%) milk
✖ fried foods

In addition to saturated fats, your dose of added sugars must also be limited. There is an important difference between natural sugars and added sugars.

Natural sugars are found in vegetables, fruits, and grains, which are good for your health.

B. Added sugars have been proven to increase the risk of obesity, diabetes, and high cholesterol and triglycerides. ² Added sugars are often found in the following products:

✖ sugar-sweetened beverages (soda and energy drinks)
✖ syrup, cane juice
✖ baked items (cakes, muffins, pies, cookies)
✖ ice cream
✖ candy
✖ sweet tea and coffee ³

High sugar intake puts both men and women at risk of diabetes, hypertension, and weight gain. Large amounts of sugar overload the liver and result in a greater accumulation of fat. All these risks are directly linked to increased chances of developing cardiovascular disease (CVD), heart attack, and stroke. ⁵

The table below shows the average teaspoons of sugar per beverage:

✔ Two liters a day of water is recommended to maintain a healthy diet.
✖ Alcohol consumption should be limited, as excessive alcohol raises triglyceride levels and lowers good cholesterol levels.⁶

C. Alcohol: The US government recommends drinking, only if necessary, up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. ⁶ Different drinks have different amounts of alcohol. A one-drink equivalent is described using the following reference beverages⁶:

• 0.35 l of regular beer (5% alcohol)
• 0.15 l of wine (12% alcohol)
• 0.04 l of 80 proof (40%) distilled spirits

D. Sodium ⁷increases your risk of heart failure and stroke. Sodium is a mineral regulated by the kidney that helps to control the body’s fluid balance. Extra sodium in your blood leads to hypertension, as it increases the flow of blood into vessels. ⁸ It is recommended to consume less than 2,300 mg of sodium per day. ⁷ Sodium is heavily linked to salt, the consumption of which should be reduced, as more than one teaspoon of salt will exceed the recommended daily intake of sodium. ⁷ Examples of high-sodium foods are as follows: ⁷

✖ White bread
✖ Pizza
✖ Snacks (chips, popcorns, pretzels)
✖ Canned soups
✖ Sandwiches
✖ Egg dishes

What foods should I eat to lower my high cholesterol and triglyceride levels?

A. Polyunsaturated and monounsaturated fat: Not all fats are bad. Instead of having saturated fats, choose products with healthy fats. Healthy fats, such as polyunsaturated and monounsaturated fat, can help lower levels of bad cholesterol and triglycerides , thereby reducing the risk of heart attack. ⁹ The following foods contain healthy fats:

✔ Olive, canola, peanut, and sesame oils
✔ Avocados
✔ Olives
✔ Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)

B. Omega-3 fatty acids: Eating fish is a powerful weapon to lower your high cholesterol and triglyceride levels, as it provides omega-3 fatty acids to your body. Omega-3 fatty acids are necessary for the body to normalize lipid metabolism, as they reduce triglyceride levels and increase good cholesterol levels. The following fish contain a high level of omega-3 fatty acids: ¹⁰

✔ salmon
✔ cod liver
✔ mackerel
✔ tuna

C. Fiber: Eating plenty of fruits and vegetables is also highly recommended to limit your risk of heart disease. In addition to natural and healthy sugars, some fruits are rich in fiber. Fiber is important for your health, as it helps prevent CVD and lowers your cholesterol and triglyceride levels. It is recommended to eat more than 30 g per day of fiber. ¹² Below are some foods high in fiber: ¹²

✔ Wholegrain breakfast cereals, whole-wheat pasta, wholegrain bread and oats, barley, and rye
✔ Fruits, such as berries, pears, melon, and oranges
✔ Vegetables, such as broccoli, carrots, and sweet corn
✔ Peas, beans, and pulses
✔ Nuts and seeds