Improving Cholesterol and Triglycerides

These instructions are for Children's Hospital of Philadelphia (CHOP) patients who are recommended to improve their cholesterol and triglyceride levels.

Important information about lipids:

• Lipids are fatty, waxlike molecules found in the human body.

• Lipids are important! They have three main functions: they store energy, provide structure to cells and send signals through the body.

There are two types of lipids: cholesterol and triglycerides.

• Cholesterol is a type of fat found in your blood and in your cells. You need cholesterol for your body to function, but too much can be harmful.

• There are three types of cholesterol:

  1. Low-density lipoprotein (LDL): a type of cholesterol that is considered "bad" cholesterol (think "L" for lousy). Too much LDL in the blood can clog your arteries and may cause heart disease in the future. A normal LDL is less than 110 mg/dL. Some people have a lower LDL goal of 100 mg/dL or less.

  2. High density lipoprotein (HDL): a type of cholesterol that is considered "good" cholesterol (think "H" for happy or heart healthy). HDL protects your body by bringing cholesterol away from your arteries and removing it from the blood. The higher your HDL level, the lower the risk of heart disease. A normal HDL is greater than 45 mg/dL.

  3. Non-high-density lipoprotein (Non-HDL): the difference between the total cholesterol and the HDL cholesterol. It measures the risk for heart disease. A normal Non-HDL is less than 120 mg/dL.

• Triglycerides are another type of fat found in the body. Triglycerides are formed by eating too many foods high in simple carbohydrates and saturated fat.

• A normal triglyceride level is less than 75 mg/dL for children 0-9 years old and less than 90 mg/dL for children who are 10-19 years old.

Instructions for improving cholesterol and triglycerides:

• Improving HDL:

  • Increase daily exercise.

  • If applicable, weight loss and quitting smoking or vaping.

• Lowering LDL:

  • Increase fiber intake.

    • Food high in fiber include fruits, vegetables, whole grains, beans, lentils, nuts and seeds. Try to include fiber in all meals and snacks.

  • Decrease saturated fat intake.

    • Food high in saturated fat include lard, poultry skin, butter, cream, whole milk, 2% milk, regular cheese, regular ice cream, coconut oil, palm oil, cocoa butter, fried foods, pastries, chips, pre-packaged foods and desserts.

  • Avoid trans-fat.

    • Food high in trans-fat include stick margarine, shortening, fast foods, packaged processed foods (cookies, crackers, cereals) and food high in hydrogenated oils.

• Lowering triglycerides

  • Increase fiber intake.

  • Decrease simple carbohydrate intake.

    • Food high in simple carbohydrates include sugar sweetened beverages, desserts/pastries, candy, sugar sweetened cereals and white bread/rice/pasta.

    • Instead, choose complex carbohydrates like whole grains, fruit, vegetables, beans and lentils.

  • Increase omega-3 fatty acid intake.

    • Fish like salmon, trout and canned tuna are high in omega 3 fatty acids.

    • Flax seed, chia seeds, pumpkin seeds and walnuts are also high in omega 3 fatty acids.

  • If applicable, weight loss and avoiding alcohol.

• Supplementation (if recommended by your healthcare provider):

  • LDL Cholesterol

    • Plant sterols/stanols

    • Psyllium fiber

  • Triglycerides

    • Omega-3 fatty acid supplements, like fish oil supplements.

Reviewed on June 1, 2022, by Kelsey Palm, RD; Susan McGowan, RD