lifestyle changes to improve your
cholesterol
High cholesterol increases your risk
of heart disease and heart attacks.
You can improve cholesterol with
medications, but if you'd rather
first make lifestyle changes to
improve your cholesterol, try these
five healthy changes. If you already
take medications, these changes can
improve their cholesterol-lowering
effect.
1. Eat heart-healthy foods
Even if you have years of unhealthy
eating under your belt, making a few
changes in your diet can reduce
cholesterol and improve your heart
health.
Choose healthier fats. Saturated
fats, found primarily in red meat and
dairy products, raise your total
cholesterol and low-density
lipoprotein (LDL) cholesterol, the
"bad" cholesterol. As a rule, you
should get less than 7 percent of
your daily calories from saturated
fat. Choose leaner cuts of meat,
low-fat dairy and monounsaturated
fats — found in olive and canola oils
— for healthier options.
Eliminate trans fats. Trans fats
affect cholesterol levels by
increasing the "bad" cholesterol and
lowering the "good" cholesterol. This
bad combination increases the risk of
heart attacks. Trans fats can be
found in fried foods and many
commercial products, such as cookies,
crackers and snack cakes. But don't
rely on packages that are labeled
"trans fat-free." In the United
States, if a food contains less than
0.5 grams of trans fat in a serving,
it can be labeled "trans fat-free."
Even small amounts of trans fat can
add up if you eat foods that contain
small amounts of trans fat. Read the
ingredient list, and avoid foods with
partially hydrogenated oils.
Eat foods rich in omega-3 fatty
acids. Omega-3 fatty acids don't
affect LDL cholesterol. They have
other heart benefits, such as helping
to increase high-density lipoprotein
(HDL, or "good") cholesterol,
reducing your triglycerides, a type
of fat in your blood, and reducing
blood pressure. Some types of fish —
such as salmon, mackerel and herring
— are rich in omega-3 fatty acids.
Other good sources of omega-3 fatty
acids include walnuts, almonds and
ground flaxseeds.
Increase soluble fiber. There are two
types of fiber — soluble and
insoluble. Both have heart-health
benefits, but soluble fiber also
helps lower your LDL levels. You can
add soluble fiber to your diet by
eating oats and oat bran, fruits,
beans, lentils, and vegetables.
Add whey protein. Whey protein is one
of two proteins in dairy products —
the other is casein. Whey protein may
account for many of the health
benefits attributed to dairy. Studies
have shown that whey protein given as
a supplement lowers both LDL and
total cholesterol.
You can find whey protein powders in
health food stores and some grocery
stores. Follow the package directions
for how to use them.
2. Exercise on most days of the week
and increase your physical activity
Exercise can improve cholesterol.
Moderate physical activity can help
raise high-density lipoprotein (HDL)
cholesterol, the "good" cholesterol.
With your doctor's OK, work up to at
least 30 minutes of exercise a day.
Adding physical activity, even in 10
-minute intervals several times a
day, can help you begin to lose
weight. Just be sure that you can
keep up the changes you decide to
make. Consider:
Taking a brisk daily walk during your
lunch hour
Riding your bike to work
Swimming laps
Playing a favorite sport
To stay motivated, find an exercise
buddy or join an exercise group. And
remember, any activity is helpful.
Even taking the stairs instead of the
elevator or doing a few situps while
watching television can make a
difference.
3. Quit smoking
If you smoke, stop. Quitting might
improve your HDL cholesterol level.
And the benefits don't end there.
Within 20 minutes of quitting, your
blood pressure and heart rate
decrease. Within one year, your risk
of heart disease is half that of a
smoker. Within 15 years, your risk of
heart disease is similar to someone
who never smoked.
4. Lose weight
Carrying even a few extra pounds
contributes to high cholesterol.
Losing as little as 5 to 10 percent
of your weight can improve
cholesterol levels.
Start by evaluating your eating
habits and daily routine. Consider
your challenges to weight loss and
ways to overcome them.
Small changes add up. If you eat when
you're bored or frustrated, take a
walk instead. If you pick up fast
food for lunch every day, pack
something healthier from home. For
snacks, munch on carrot sticks or
air-popped popcorn instead of potato
chips. Don't eat mindlessly.
And look for ways to incorporate more
activity into your daily routine,
such as using the stairs instead of
taking the elevator or parking
farther from your office.
5. Drink alcohol only in moderation
Moderate use of alcohol has been
linked with higher levels of HDL
cholesterol — but the benefits aren't
strong enough to recommend alcohol
for anyone who doesn't already drink.
If you drink alcohol, do so in
moderation. For healthy adults, that
means up to one drink a day for women
of all ages and men older than age
65, and up to two drinks a day for
men age 65 and younger.
Too much alcohol can lead to serious
health problems, including high blood
pressure, heart failure and stroke.
If lifestyle changes aren't enough
...
Sometimes healthy lifestyle changes
aren't enough to lower cholesterol
levels. Make sure the changes you
make are ones you can continue to do,
and don't be disappointed if you
don't see results immediately. If
your doctor recommends medication to
help lower your cholesterol, take it
as prescribed, but continue your
lifestyle changes. Lifestyle changes
can help you keep your medication
dose low.
cholesterol
High cholesterol increases your risk
of heart disease and heart attacks.
You can improve cholesterol with
medications, but if you'd rather
first make lifestyle changes to
improve your cholesterol, try these
five healthy changes. If you already
take medications, these changes can
improve their cholesterol-lowering
effect.
1. Eat heart-healthy foods
Even if you have years of unhealthy
eating under your belt, making a few
changes in your diet can reduce
cholesterol and improve your heart
health.
Choose healthier fats. Saturated
fats, found primarily in red meat and
dairy products, raise your total
cholesterol and low-density
lipoprotein (LDL) cholesterol, the
"bad" cholesterol. As a rule, you
should get less than 7 percent of
your daily calories from saturated
fat. Choose leaner cuts of meat,
low-fat dairy and monounsaturated
fats — found in olive and canola oils
— for healthier options.
Eliminate trans fats. Trans fats
affect cholesterol levels by
increasing the "bad" cholesterol and
lowering the "good" cholesterol. This
bad combination increases the risk of
heart attacks. Trans fats can be
found in fried foods and many
commercial products, such as cookies,
crackers and snack cakes. But don't
rely on packages that are labeled
"trans fat-free." In the United
States, if a food contains less than
0.5 grams of trans fat in a serving,
it can be labeled "trans fat-free."
Even small amounts of trans fat can
add up if you eat foods that contain
small amounts of trans fat. Read the
ingredient list, and avoid foods with
partially hydrogenated oils.
Eat foods rich in omega-3 fatty
acids. Omega-3 fatty acids don't
affect LDL cholesterol. They have
other heart benefits, such as helping
to increase high-density lipoprotein
(HDL, or "good") cholesterol,
reducing your triglycerides, a type
of fat in your blood, and reducing
blood pressure. Some types of fish —
such as salmon, mackerel and herring
— are rich in omega-3 fatty acids.
Other good sources of omega-3 fatty
acids include walnuts, almonds and
ground flaxseeds.
Increase soluble fiber. There are two
types of fiber — soluble and
insoluble. Both have heart-health
benefits, but soluble fiber also
helps lower your LDL levels. You can
add soluble fiber to your diet by
eating oats and oat bran, fruits,
beans, lentils, and vegetables.
Add whey protein. Whey protein is one
of two proteins in dairy products —
the other is casein. Whey protein may
account for many of the health
benefits attributed to dairy. Studies
have shown that whey protein given as
a supplement lowers both LDL and
total cholesterol.
You can find whey protein powders in
health food stores and some grocery
stores. Follow the package directions
for how to use them.
2. Exercise on most days of the week
and increase your physical activity
Exercise can improve cholesterol.
Moderate physical activity can help
raise high-density lipoprotein (HDL)
cholesterol, the "good" cholesterol.
With your doctor's OK, work up to at
least 30 minutes of exercise a day.
Adding physical activity, even in 10
-minute intervals several times a
day, can help you begin to lose
weight. Just be sure that you can
keep up the changes you decide to
make. Consider:
Taking a brisk daily walk during your
lunch hour
Riding your bike to work
Swimming laps
Playing a favorite sport
To stay motivated, find an exercise
buddy or join an exercise group. And
remember, any activity is helpful.
Even taking the stairs instead of the
elevator or doing a few situps while
watching television can make a
difference.
3. Quit smoking
If you smoke, stop. Quitting might
improve your HDL cholesterol level.
And the benefits don't end there.
Within 20 minutes of quitting, your
blood pressure and heart rate
decrease. Within one year, your risk
of heart disease is half that of a
smoker. Within 15 years, your risk of
heart disease is similar to someone
who never smoked.
4. Lose weight
Carrying even a few extra pounds
contributes to high cholesterol.
Losing as little as 5 to 10 percent
of your weight can improve
cholesterol levels.
Start by evaluating your eating
habits and daily routine. Consider
your challenges to weight loss and
ways to overcome them.
Small changes add up. If you eat when
you're bored or frustrated, take a
walk instead. If you pick up fast
food for lunch every day, pack
something healthier from home. For
snacks, munch on carrot sticks or
air-popped popcorn instead of potato
chips. Don't eat mindlessly.
And look for ways to incorporate more
activity into your daily routine,
such as using the stairs instead of
taking the elevator or parking
farther from your office.
5. Drink alcohol only in moderation
Moderate use of alcohol has been
linked with higher levels of HDL
cholesterol — but the benefits aren't
strong enough to recommend alcohol
for anyone who doesn't already drink.
If you drink alcohol, do so in
moderation. For healthy adults, that
means up to one drink a day for women
of all ages and men older than age
65, and up to two drinks a day for
men age 65 and younger.
Too much alcohol can lead to serious
health problems, including high blood
pressure, heart failure and stroke.
If lifestyle changes aren't enough
...
Sometimes healthy lifestyle changes
aren't enough to lower cholesterol
levels. Make sure the changes you
make are ones you can continue to do,
and don't be disappointed if you
don't see results immediately. If
your doctor recommends medication to
help lower your cholesterol, take it
as prescribed, but continue your
lifestyle changes. Lifestyle changes
can help you keep your medication
dose low.
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