How to Lower Bad Cholesterol Levels and Triglycerides in Adults

High cholesterol is one of the primary risk factors of heart disease and stroke. There are two types of cholesterol: HDL cholesterol, which does not clog arteries, and LDL, which does. Elevated LDL cholesterol levels contribute to atherosclerosis, which results in narrowing and hardening of arteries.

High LDL cholesterol levels are usually the result of a poor diet. Healthy food choices and lifestyle go a long way in keeping cholesterol levels balanced, especially as we age.

Healthy choices to lower your cholesterol include:

• Remove saturated and trans fats from meal plans.
• Consume lean protein.
• Use omega-3 healthy fats and monounsaturated fats.
• The best diet for lower cholesterol includes vegetables, fruits, beans, legumes, and grains.
• Engage in regular physical activity. Aim for a healthy weight.
• Stop smoking. Smoking decreases good HDL cholesterol levels.

There are three natural supplements that have been proven to help reduce cholesterol levels: niacin, plant sterols, and omega-3 fish oil.

1. Niacin has a favourable effect on high cholesterol. It can lower LDL cholesterol and triglycerides and raise HDL cholesterol.
2. Plant sterols are found in legumes, fruits and vegetables.
3. Dietary fish and fish oil supplements contain the essential fatty acids EPA and DHA. Omega-3, rich in EPA and DHA, possesses a triglyceride lowering effect. Omega-3 fatty acids lower cholesterol and have a positive influence on atherosclerosis.

Below, you can find some free meal plans for reducing cholesterol:

Low Cholesterol Sample Diet:

Breakfast: 1 cup granola cereal, ½ cup skim milk, ¼ cup fresh blueberries, 8 oz. coffee, black, 6 oz. orange juice.

Lunch: 2 slices turkey on whole wheat bread, 1 slice tomato, 1 leaf romaine lettuce, ½ cup seedless grapes, 10 baked tortilla chips with ¼ cup salsa, 8 oz. Diet soda.

Snack: 6 baby carrots, ¼ cup low fat ranch dressing, 2 low fat graham crackers, 8 oz. water.

Dinner: 8 oz. grilled salmon fillet, 1 cob corn seasoned with ¼ tsp salt and pepper, ½ cup cooked brown rice, 1 slice whole wheat bread, fruit salad, 8 oz glass water.

To prepare the salmon: Mix 2 T. olive oil, 1 tsp honey, 1 tsp fresh dill and juice of 1 lemon. Brush over both sides of salmon and grill until pink and flaky.

Sample Diet #2:

Breakfast: 1 cup oatmeal, 1 hard boiled egg white, 1 banana, 8 oz hot tea.

Lunch: 1 cup pasta salad (pasta, chicken breast, black olives, feta cheese, bell pepper, sundried tomatoes, basil, salt and pepper, tossed in olive oil and balsamic vinegar), 1 wheat roll, 1 apple, 8 oz iced tea.

Snack: 4 low fat/low sodium crackers, 1 tablespoon peanut butter, ¼ cup raisins, 8 oz. water.

Dinner: Whole wheat spaghetti and meatballs with tomato sauce, small salad (Romaine lettuce, 4 grape tomatoes, and 3 slices cucumber), slice Italian bread spritzed with reduced fat margarine, 6-8 medium fresh strawberries with reduced fat whipped topping, 8 oz water.