The Importance of Diet in Managing Cholesterol and Triglycerides

People with high cholesterol and triglyceride levels should eat whole grains and foods rich in healthy fats such as fatty fish, olive oil, and avocados. Cholesterol and triglycerides (triglycerides) are both fats found in the body. Cholesterol is created in the liver, plays an essential role in hormone production, cell membrane structure, and includes two types of cholesterol, bad (LDL) and good (HDL). Triglycerides are stored inside fat cells, providing energy for many functions. The body can convert some consumed foods into triglycerides and cholesterol. High levels of LDL cholesterol and triglycerides are not good for the heart. Changing your diet can bring many benefits, thereby reducing the risk of heart disease. Healthy fats There are two types of fat: good and bad, unsaturated fats are beneficial, while saturated and trans fats can increase the risk of heart disease. Reducing saturated fat in the diet can control cholesterol and triglycerides. The American Heart Association recommends that a daily diet consume no more than 5-6% of total calories from saturated fat. For example, if a person eats 2,000 calories per day, the corresponding amount of saturated fat is 10-12 g. This type of fat is found in meat, dairy products and some vegetable oils such as coconut, palm, and palm kernel oils. Increasing mono- and polyunsaturated fats found in olive oil, avocados, nuts, and seeds contributes to improving blood cholesterol. Omega-3 fats, unsaturated fats found in flaxseeds, walnuts and some fatty fish such as salmon, mackerel, and sardines can also be helpful.