Foods to lower cholesterol and triglycerides


The increase in cholesterol and triglycerides is usually closely linked to excess weight, the abuse of certain foods and a sedentary lifestyle. In fact, a bad combination of certain foods or harmful lifestyle habits are the main reason why hypercholesterolemia and hypertriglyceridemia appear.

From, we want to help you lead a healthier and more balanced life, so, below, we present an article with a list of the best foods to lower cholesterol and triglycerides. If you want to reduce your cholesterol in a short time and see how your quality-of-life increases, keep reading this article and start introducing these ingredients into your diet.

High cholesterol and triglycerides: causes and symptoms

Although we have already summarized some of the main reasons why cholesterol and triglycerides increase, below we will explain in detail why cholesterol and triglycerides are such important fatty substances and why they should be controlled.

Difference between cholesterol and triglycerides

Cholesterol and triglycerides are two types of fats that our body requires for its proper functioning. However, for good health, the levels of these fatty substances should be moderate, as otherwise many health problems can arise for the individual.

Although both are fats that travel through the blood, the difference between cholesterol and triglycerides is that while cholesterol is indispensable for the production of hormones, vitamin D and bile acids, the main function of triglycerides is to reserve and offer energy.

However, both types of fat come from the liver and, therefore, are closely linked to the food we eat. We can say, then, that its increase is directly proportional to our food consumption.

High cholesterol and triglycerides: symptoms and causes

As we have said in the previous section, the main reasons why cholesterol and triglycerides increase have to do first of all with eating and living habits. However, we must also consider the importance of genetic conditions. The main causes of increased cholesterol are:

  • Overweight or obesity
  • Diseases such as eating disorders
  • Abuse of high-fat foods
  • Sedentariness
  • Family history

In the case of triglycerides, the increase in these fats is due to poor diet. Meals with many carbohydrates such as sweets, bread or processed foods as well as excess alcohol and tobacco are the main causes of the increase in this fat. On the other hand, some of the symptoms that can produce these disorders are:

  • Very swollen abdomen and belly
  • Ringing in the ears
  • Swelling and tingling in the extremities
  • Small balls of fat in various areas of the skin
  • Dizziness and balance problems

If you are wondering what are the consequences of high cholesterol and triglycerides, you should know that the greatest risk posed by the increase in these facts are cardiovascular problems. As they circulate through the blood, fats accumulate in the arteries until they clog them or harden their walls. From there, diseases such as atherosclerosis, hypertension, thrombosis and heart attacks occur.

Cholesterol tends to increase from the age of 20 in women and peaks between the ages of 60 and 65, mostly due to the effects of menopause. In men it reaches its highest level at age 50 and usually tends to decline from that age.

How to lower cholesterol and triglycerides

First of all, if you suspect high cholesterol and triglycerides, it is important that you go to the doctor to get the diagnosis from a specialist. However, from, we present some rabbits and habits that you should follow to lower cholesterol and triglycerides:

  1. Take care of your weight: as we have said, high cholesterol and triglycerides and weight are closely linked, so make sure you maintain a weight according to your height. To do this, you can keep track of it with a nutritional table or with your doctor.
  2. Include green foods in your daily diet: it is well known that green foods are rich in iron, vitamins and minerals; but they also contain Omega 3 and fiber that help control cholesterol and triglycerides. In addition, they are also very beneficial for the digestive system.
  3. Decreases the consumption of carbohydrates and processed foods: fast foods are great enemies of healthy eating, since they are an important source of cholesterol and triglycerides.
  4. Increase the consumption of fruits: fruits are a great source of energy for our body, so do not hesitate to include it in your diet. Once you get used to replacing the sweet with a fruit, you will not feel the need for dessert.
  5. Exercise: you do not need to sign up for a gym, a daily walk of about 30 minutes will help your body burn excess fats, oxygenate your body and keep the circulatory system active. If you prefer, you can also bet on exercising at home; a very beneficial routine that you will not regret.
  6. Comply with your medical checkups: in some cases, the increase in cholesterol and triglycerides require medical treatment for greater effectiveness. In addition, if you have had problems with these fats before, you should keep an annual check to avoid serious problems in the long run.

Foods to lower cholesterol and triglycerides

Meet, below, the best foods to lower cholesterol and triglycerides:

Fruit to lower cholesterol

Some of the best fruits to lower cholesterol and triglycerides are grapes, strawberries, pears, apples, oranges and mandarins. Most fruits markedly reduce bad cholesterol levels, as they promote their elimination to help maintain a strong and healthy heart.

Animal protein to lower cholesterol

Certain animal protein is essential to maintain a balanced diet and control, in turn, cholesterol and triglyceride levels. Eat egg white, white meats such as chicken or turkey, and white or blue fish. Monkfish, tuna or salmon are examples of foods that you can and should consume.

Cereals to lower cholesterol

Cereals such as oats, quinoa or barley are also very beneficial for health due to their high fiber components. In fact, there are no natural cereals that are harmful to cholesterol and triglyceride levels, so do not hesitate to eat this food. You can also consume rice, potatoes, bread, etc. but always in moderation.

Vegetable protein, legumes and nuts for cholesterol

To lower cholesterol and triglyceride levels you should also consume vegetable protein from soy and legumes such as chickpeas and lentils, very favorable for the control of these fats. Do not hesitate, in addition, to include in your diet nuts such as almonds and walnuts, great allies for the health of blood vessels.

Vegetable oils

The vegetable oils of olvida, avocado, sesame, etc. are also very beneficial for our cardiovascular health, since being foods extracted from plants do not contain substances harmful to cholesterol and triglyceride levels.

If you want to discover a more complete list of foods and a diet to treat cholesterol, do not miss this detailed article from.

As in all cases, none of these foods should be consumed in excess, as the most beneficial thing is to maintain a controlled and well-balanced diet. In we insist on the importance of consulting your health problems with a specialist, since only a doctor will be able to make an accurate diagnosis and offer you the best treatment for your case.

Foods banned for high cholesterol and triglycerides

In the same way that we have talked about the best foods to lower the levels of these fats, we present a list of prohibited foods for cholesterol and high triglycerides. Here are the ingredients you shouldn't consume:

  • Red meats: If you have high cholesterol and triglycerides, you should avoid red meat, as it contains a lot of saturated fats. The same goes for most sausages.
  • Seafood: While it is true that there are cholesterol-friendly seafood such as shrimp tail and shrimp tail, most ingredients are very harmful. Avoid eating mussels, cockles, shrimp heads, etc.
  • Butter: Butter is, perhaps, the worst enemy of cholesterol and high triglycerides. If you have this problem, completely eliminate butter and butter from your diet.
  • Whole dairy products: high-fat cheeses, yogurts and whole milk are also very harmful to the health of those individuals who have high cholesterol, so try to eliminate them from your diet.

In this article of What foods increase cholesterol you will discover a complete list of ingredients and dishes that you should avoid in case of suffering from this problem.


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