5 Ways to Lower Your Cholesterol
If you’ve been told by your doctor that your cholesterol levels are high, you may be wondering what you can do to lower them. There are some lifestyle changes you can make to help lower your cholesterol and possibly avoid needing medication.
To lower your cholesterol naturally:
- Eat a heart-healthy diet.
- Exercise regularly.
- Maintain a healthy weight.
- Take supplements that support healthy cholesterol levels.
- Quit smoking.
We’ll go over each of the five ways that you can improve your cholesterol levels and why it’s so important to maintain healthy cholesterol levels.
Eat a Heart-Healthy Diet
You may have heard of the term “heart-healthy diet” before but what exactly does that mean? When implementing dietary changes for high cholesterol, we want to add in more foods that benefit heart health. That means eating foods that promote good circulation and avoiding those that can interfere with proper blood flow.
A heart-healthy diet consists of:
- Plant foods
- High fiber foods
- Whole foods
- Plant proteins
Plant foods are cholesterol-free and full of vitamins and minerals that can help promote healthy circulation. Leafy greens, in particular, are a great source of vitamin K which is known to help prevent blood clots and plaque buildup.
High fiber foods can have a significant impact on cholesterol levels, lowering them by up to 10 percent. Increase the amount of fiber in your diet by eating more whole grains, beans, and pectin-rich fruits like apples, grapes, and oranges.
Whole foods should make up the majority of your diet since processed foods are more likely to contain more sugar, sodium, saturated fat, and trans-fat that can wreak havoc on your cholesterol. Opt for fresh fruit over fruit juice, homemade pizza over frozen, and dark chocolate over cookies.
Plant proteins are a great way to cut down on saturated fat while also fulfilling your protein needs. Some plant-based foods with a higher protein content are quinoa, chickpeas, as well as nuts and seeds.
Exercise Regularly
Regular physical activity is one of the most important factors for heart health and healthy cholesterol levels. And you don’t have to sweat it out for long, intense workout sessions every day to benefit your heart.
The American Heart Association recommends a total of 150 minutes of physical activity per week. This generally equates to five 30-minute sessions per week of an activity that raises your heart rate. To be on the safe side, check in with your doctor to see what level of intensity is appropriate for you. For some, gentle exercise may be the best option, so you can enjoy walking, yoga, and tai chi. In addition to providing you with a safe form of movement, these exercises also help decrease stress and support joint strength and flexibility.
Maintain a Healthy Weight
Being overweight or obese can have a negative effect on your cholesterol levels. If your weight is not in the healthy range, set a goal for yourself to lose weight. According to the American Heart Association, you can improve your cholesterol levels by losing 10 percent of your body weight. Not to mention, when you’re at a healthier weight, your risk for high blood pressure and heart failure can also decrease.
If you’re struggling with your weight and high cholesterol, find out if your health insurance plan covers dieticians, nutritionists, or health coaching programs that can provide you with support to reach your weight loss goals while lowering your cholesterol.
Take Supplements That Support Healthy Cholesterol Levels
If you’re not able to manage your cholesterol on your own through lifestyle changes, your doctor may want to start you on cholesterol lowering medication. If you would prefer to avoid medication, there are some nutritional supplements that may help lower your cholesterol.
Some supplements that are known to help support healthy cholesterol levels are:
- Fish oil
- Red yeast rice
- Psyllium husk
- Coenzyme Q10
Fish oil may be helpful for lowering triglycerides due to the omega-3 fatty acids. You can try a high-quality fish oil supplement that provides both EPA and DHA omega-3s or consume fatty fish twice a week to reap the benefits.
Red yeast rice can be a great alternative to cholesterol-lowering medications since it contains the compound monacolin K, which is used in some prescription drugs. Research has shown that taking a red yeast rice supplement with high amounts of monacolin K can help reduce total cholesterol, LDL, and triglyceride levels.
Psyllium husk is a fiber that can be beneficial for your cholesterol levels by helping to absorb cholesterol and eliminate it from the body. One study found that a 10 gram serving of psyllium husk daily could lower your LDL cholesterol up to 13 mg/dL. You can find this fiber supplement in a variety of forms, including powder, wafers, bars, and capsules.
Coenzyme Q10 can help prevent LDL cholesterol from sticking to your blood vessels. Clinical trials showed that coenzyme Q10 supplementation helped decrease total cholesterol and raise HDL cholesterol levels (the good cholesterol).
If your doctor already has you on statins for your high cholesterol, check with them first before adding in supplements to avoid any possible complications.
Quit Smoking
Some people believe that once you’ve been smoking for years, the damage is already done so there’s not much point to quitting. Let’s help clear up that myth by going over a brief timeline of how your health improves after you quit.
- Twenty minutes after quitting = blood pressure and heart rate return to your normal rate
- Three months after quitting = blood starts to thin and flow more efficiently, lung function begins to improve
- One year after quitting = your risk of heart disease is cut in half from when you were a smoker
As you can see, quitting smoking can make a huge difference in your health. One study showed that smoking had a negative impact on total cholesterol and HDL levels. Once you quit, you’ll be on your way to gradually improving your cholesterol, as well as our overall health.
What Can Happen if You Don’t Manage Your Cholesterol?
If high cholesterol levels go unmanaged, there can be some negative side effects over time.
Long-term high cholesterol can cause:
- Additional strain on the heart
- Plaque buildup in the arteries
- Higher risk of atherosclerosis
- Higher risk of heart disease
- Increased chances of stroke or heart attack
By making a few diet and lifestyle changes, you can greatly decrease the risk of these complications.
Summary
Now you know how you can lower your cholesterol by making some changes in your diet and lifestyle. You also know some of the risks associated with high cholesterol that goes unmanaged. Achieving healthy cholesterol levels doesn’t have to be difficult when you follow through with the recommendations given.
While a healthy diet and lifestyle are extremely helpful for healthy cholesterol levels, it’s important to seek out professional care if you have a family history of heart disease or high cholesterol. If you’re experiencing symptoms of high cholesterol that don’t respond to diet and lifestyle changes, contact us today to book an appointment.
