Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones. Show
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range. This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally. Luis Alvarez / Getty Images Health Conditions Related to Triglycerides and CholesterolHigh blood lipid levels may increase your risk for plaques (fatty material) to develop in your arteries or thicken the walls of your arteries (atherosclerosis). Other health conditions related to high triglycerides or cholesterol include:
How to Lower Triglycerides and Cholesterol NaturallyYour genes, diet, and lifestyle all affect your triglyceride and cholesterol levels. Some people naturally produce more triglycerides and cholesterol than others. This is based on their genetics and family history. Still, these levels are just part of your overall lipid levels, and lifestyle changes are one of the best ways to keep your numbers within a healthy range. Lifestyle ChoicesSome of the lifestyle choices that can help lower cholesterol and triglyceride levels include:
DietThe types of food you eat and how much you eat have a significant impact on your cholesterol and triglyceride levels. The following tips may help you lower your lipid levels:
Frequently Asked QuestionsHow quickly can I lower my cholesterol?Your cholesterol levels may lower as quickly as a few weeks to a few months, depending on your treatment plan. If your levels are very high, your healthcare provider may recommend taking medications at the start of your treatment plan. This may help lower your cholesterol levels more quickly. The sooner you can lower your “bad” cholesterol levels, the sooner you can lower your risk for plaques to form. You can also lower your cholesterol through lifestyle and diet changes alone, but it may take three to six months to see results. Talk with your healthcare provider to figure out the best treatment plan for you. Will a keto diet lower triglycerides and cholesterol?No, keto diets have been shown to increase cholesterol levels. The Mediterranean diet, however, has been shown to lower cholesterol levels and reduce the risk of cardiac events. The Mediterranean diet promotes eating vegetables, fruits, whole grains, and healthy fats daily; eating fish, poultry, beans, and eggs weekly; reducing portions of dairy; and limiting red meat. How does fiber intake affect triglyceride and cholesterol levels?A high fiber intake, particularly soluble fiber, helps to lower cholesterol and triglyceride levels. Fiber also keeps you feeling fuller for longer and helps you maintain a healthy weight. How can I lower cholesterol and triglycerides if I have an underactive thyroid condition?If you have hypothyroidism, thyroid replacement medications can help treat your thyroid condition and lower cholesterol levels. How long does it take to lower triglycerides?Depending on what’s causing your high triglyceride levels, you may be able to lower them in just a few days. A night out drinking or eating foods high in sugar can cause a spike in your triglyceride levels. Limiting alcohol and sugar intake can bring your levels back to normal within a few days. If you have consistently high triglycerides, it may take a few months for them to return to a healthy range. How fast they lower depends on the lifestyle changes, diet, and medications you’re taking. A Word From VerywellYour cholesterol and triglyceride levels are important measures of your overall health. The good news is they can both be lowered naturally. You can lower your lipid levels through regular exercise, quitting smoking, limiting alcohol, avoiding sugar, choosing healthy fats, and eating soluble fiber. Follow up with your healthcare provider for routine blood work to monitor your lipid levels. And ask your doctor any questions about your specific health needs. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Ashley Braun, MPH, RD Thanks for your feedback! What is the best diet for high cholesterol and high triglycerides?A diet low in saturated fats, cholesterol, and simple carbohydrates is recommended when trying to reduce high triglycerides.. Brown rice.. Whole grain bread.. Sweet potatoes.. Whole wheat pasta.. What foods to avoid if you have high cholesterol and triglycerides?Unhealthy fats. processed or deli-style meats (such as ham, bacon and salami). deep fried fast foods.. processed foods (such as biscuits and pastries). takeaway foods (such as hamburgers and pizza). fat on meat and skin on chicken.. ghee, lard and copha.. coconut oil.. How can I lower my triglycerides and cholesterol in 30 days?5 Easy Steps to Reduce Cholesterol in 30 Days. Switch to a Mediterranean Diet. ... . Increase Exercise. ... . Supplement Fiber. ... . Lose Weight. ... . Drink Alcohol in Moderation.. How long does it take to lower cholesterol and triglycerides with diet?Tisch Center for Women's Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.
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