For me, it’s really clear I tested it over 40 years: eat more fatty fishes - if you can like salmon, sardines, tuna, yellowtail and the white meats. Introduce more fruits and vegetables and whole grains. Don’t eat fat, skin, dark meat, red meat That took down my stubborncholesterol within a couple months.
And for the triglycerides: get rid of all refined carbohydrates and replace with whole grains, legumes, and complex carbohydrates. This skin mean replacing your white rice with red or brown rice as an example. Replacing white potatoes with sweet potatoes or rose potatoes. Replacing pasta with brown rice pasta and introducing all kinds of beans and legumes into your diet. Make sure you at least do some light exercising even if it’s walking for 20 or 30 minutes at least four times a week. Then you can cheat once in a while with a couple cookies or a little dark chocolate. But if you still good habits into your week, the little treats will not affect you. I had had model triglycerides for 40 years and then I got IBS which changed my eating habits and when I introduced the refined carbohydrates into my diet, my triglycerides shot up 75%. So now I’m working on bringing them back down I expect great improvement when I test next in three months!