High cholesterol and triglycerides are not uncommon problems, especially in people who have a high-fat diet, are sedentary or are living with obesity. However, instead of worrying too much or rushing to find medication, you can completely control these indicators through simple changes in your daily meals.
It is essential that you choose the right foods. You should prioritize foods that are good for heart health and help reduce bad cholesterol and triglycerides naturally.
Which foods help reduce high cholesterol and triglycerides?
1. Polyunsaturated fats and monounsaturated fats
Not all fats are bad. In fact, fats are an essential part of a balanced diet, it is important that you choose the right type. Monounsaturated fats and polyunsaturated fats are “good” fats that can lower LDL cholesterol (the bad kind) and triglycerides in the blood. They also help reduce the risk of heart attack and stroke when used in place of saturated fats.
Foods rich in unsaturated fats you should add:
- Vegetable oils such as olive oil, canola oil, sesame oil and peanut oil
- Avocados, both fatty and good for the heart
- Olives, can be used in salads or Mediterranean dishes
- Nuts such as almonds, macadamia nuts, peanuts, cashews, pecans and hazelnuts. They are both a great source of energy and help control blood lipids.
Simply switching from regular frying oil to healthy vegetable oils and adding a few nuts to your snacks can help improve your blood lipids naturally.
2. Supplement Omega-3 from fatty fish
Eating fish is a powerful weapon to reduce high cholesterol and triglyceride levels, as it provides the body with omega 3. Omega-3 fatty acids are essential for the body to normalize lipid metabolism, as they reduce triglyceride levels and increase good cholesterol and high-density lipoprotein levels.
Fish rich in omega-3 include:
- Salmon: both nutritious and delicious
- Cod liver: a rich source of omega-3 and vitamin D
- Mackerel: rich in heart-healthy fatty acids
- Tuna: convenient and easy to prepare
For optimal results, you should eat fish at least twice a week. In addition, if you cannot eat fish, you can ask your doctor about using omega-3 supplements.
3. Increase fiber
Eating plenty of fruits and vegetables is also highly recommended to reduce the risk of heart disease. In addition to natural, healthy sugars, some fruits also provide plenty of fiber. Fiber is important for your health, as it helps prevent heart disease and lowers cholesterol and triglyceride levels
Fiber-rich foods to include in your daily diet include:
- Whole grains such as whole wheat bread, oats, whole wheat pasta, barley and rye
- Fresh fruits, especially fibrous ones such as berries, pears, oranges, melons
- Vegetables such as carrots, broccoli, sweet corn – easy to incorporate into meals
- Legumes such as peas, soybeans, lentils and other legumes
- Nuts and seeds, which are not only rich in fiber but also provide many essential micronutrients
Aim for at least 30g of fiber per day to ensure effectiveness. Drinking enough water is also important to help fiber work to its full potential.
