Lifestyle tips to lower your cholesterol today
High cholesterol, or hyperlipidemia, is extraordinarily common. The implications of elevated cholesterol are vast. Hyperlipidemia is a significant risk factor for heart disease, which remains the leading cause of death worldwide. My colleagues in cardiology remain very, very busy for this reason. Maintaining normal cholesterol levels also reduces the risk of stroke, which is the leading cause of disability in the United States. With the potential of preventing heart disease and strokes, maintaining a normal cholesterol level can have a major impact on your future quality of life. In this article, I am going to outline ways (outside of taking medications) that you can take action and lower your cholesterol today.
Before diving in to the lifestyle interventions, I am going to briefly discuss the two main types of cholesterol molecules circulating in your body. These is the high-density lipoprotein (HDL), or “good” cholesterol, and the low-density lipoprotein (LDL), or “bad” cholesterol. HDL removes cholesterol plaques from your arteries, whereas LDL deposits those plaques. Ideally, we maintain a level of minimal to no plaques in our arteries. If a plaque becomes large or unstable, it may rupture and cause a clot in an artery. Clots block blood flow to important organs in our bodies. A clot in the heart causes a heart attack. A clot in the brain causes a stroke. Let’s take action to prevent either of these two events from happening.
Watch your saturated and trans fats. Saturated fats are frequent in dairy products and red meat. Trans fats are common in baked goods and fried foods. Both of these raise levels of LDL, the “bad” cholesterol. Generally, cooking at home with fresh ingredients is healthier than going to a restaurant.
Ditch the red meat for fish instead. Red meat can certainly be enjoyed in moderation. However, frequent red meat increases cholesterol and the risk for certain types of cancers (colon cancer, in particular). All kinds of baked fish are healthy options. Fish is rich in omega-3-fatty acids, which have been shown to be heart healthy.
Use olive oil. olive oil is full of healthy fats (not your saturated or trans fats). If you are using oils to cook, do so with olive oil.
Eat a high fiber diet. Fiber comes from fruits and vegetables. Eating a diet high in fiber can actually lower your LDL cholesterol.
For snack time, try nuts. Nuts are generally full of healthy fats. I enjoy almonds. However, watch the salt content of many of your store-bought nuts!
Exercise three to four times per week. I’ve previously discussed another benefit of exercise in that it reduces your blood pressure. Exercise also helps lower your bad cholesterol. I recommend 30 to 40 minute sessions 4 days per week.
Lose weight. Weight loss lowers blood pressure, cholesterol, and reduces your risk of type 2 diabetes. All three of these conditions are major risk factors for heart attack and stroke.
Stop smoking. Smoking has zero health benefits. It raises your LDL and reduces your HDL.
Moderate your alcohol intake. The current recommendation for healthy alcohol use is no more than 2 drinks per day for men and 1 drink per day for women. Some studies have shown that moderate red wine use raises your good cholesterol.
Relax and enjoy life. Reducing your stress level actually has been shown to benefit your cholesterol.
If you haven’t had your cholesterol levels checked before, talk to your doctor at your next annual check-up. For some, even taking all the steps above is not enough to maintain healthy cholesterol levels. The good news is that statin drugs, which are the mainstay in cholesterol management, are extremely effective and usually well tolerated by patients. Don’t hesitate to advocate for your health and get yourself checked!