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I have high Cholesterol and Triglycerides, how can I reduce them?

A. Fortunately, eating right can help you reduce your blood cholesterol and triglyceride levels. But which foods to eat and which to avoid?


  • Avoid foods that are high in saturated fats and cholesterol;meaning those found  in animal food sources such as butter, ghee, high fat meats and regular dairy products.  Instead opt for lean meat no more than twice a week, and choose skinless chicken  and fish (especially oily fish like salmon) more often. Also choose low fat or skimmed  milk and dairy.

  • Substitute unhealthy fats with healthy ones: Instead of cooking in butter or ghee,  use vegetable oil in moderate amounts. Avoid frying and bake or boil instead. You  can also have a handful of nuts or seeds occasionally. The most heart healthy ones  are walnuts and flaxseeds.

  • Check out “hydrogenated oils” or “trans fats” on the label: Avoid buying products  that contain these terms, especially found in crackers, commercial cakes and donuts.

  • Eat more soluble fiber- rich foods which help lower cholesterol levels such as legumes (lentils, chickpeas, and beans), fruits and vegetables. And don’t forget to go for a brisk walk or perform a moderate activity that you like for half an hour most days of the week. Exercise was shown to help regulate  your cholesterol and Triglycerides levels.

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