How can I lower my cholesterol and triglycerides?

Exercise regularly. Aim for at least 30 minutes of physical activity on most or all days of the week. Regular exercise can lower triglycerides and boost “good” cholesterol. Try to incorporate more physical activity into your daily tasks — for example, climb the stairs at work or take a walk during breaks.

What foods to avoid if you have high cholesterol and triglycerides?

Experts recommend limiting or avoiding the following “unhealthy” high-cholesterol foods, which are also high in saturated fat:

  • Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat.
  • Red meat.
  • Processed meat.
  • Fried foods.
  • Baked goods and sweets.
  • Eggs.
  • Shellfish.
  • Lean meat.

Which food reduce cholesterol?

Foods that make up a low cholesterol diet can help reduce high levels

  • Oats.
  • Barley and other whole grains.
  • Beans.
  • Eggplant and okra.
  • Nuts.
  • Vegetable oils.
  • Apples, grapes, strawberries, citrus fruits.
  • Foods fortified with sterols and stanols.

How can I reduce high cholesterol?

A few changes in your diet can reduce cholesterol and improve your heart health:

  1. Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol.
  2. Eliminate trans fats.
  3. Eat foods rich in omega-3 fatty acids.
  4. Increase soluble fiber.
  5. Add whey protein.

What foods decrease triglycerides?

Foods that can help lower triglycerides

  • oily fish, like sardines and salmon.
  • all vegetables, especially leafy greens, green beans, and butternut squash.
  • all fruits, especially citrus fruits, and berries.
  • low fat or fat-free dairy products, such as cheese, yogurt, and milk.

Is Egg good for cholesterol?

One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don’t want the cholesterol, use only the egg whites.

How can I lower my triglycerides naturally?

8 Ways to Lower Your Triglycerides (and Cholesterol) With Lifestyle Changes

  1. Avoid excess sugar.
  2. Resist refined foods.
  3. Add more fiber to your diet.
  4. Choose healthy fats over saturated fats.
  5. Know the dangers of trans fats.
  6. Cut back on alcohol.
  7. Exercise.
  8. Control your weight.