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For optimal health, the total cholesterol level should be below 200 mg / dL.
The lower your cholesterol level, the lower your risk of heart disease and stroke. Lifestyle is the first line of defense against high cholesterol levels.
Decreases in levels can often be seen in people who regularly consume a healthy diet, exercise, quit smoking, lose weight and consume alcohol in moderation. Even if you are already taking medication, these changes may improve their cholesterol lowering effect.
The Mayo Clinic, the American Heart Association and other major cardiology units in the United States encourage these five lifestyle changes to improve your cholesterol levels and your overall health.
Eat healthy foods for the heart
Some changes in your diet can lower cholesterol and improve your heart health:
■ Reduce saturated fats. Saturated fats, which are found mainly in red meat, processed meats such as hot dogs and bologna, and high-fat dairy products, increase your total cholesterol. Decreasing your intake of saturated fats can lower your low density lipoprotein (LDL) cholesterol – the "bad" cholesterol. If you eat meat every day, try not to eat meat one to two days a week.
not Eliminate trans fat. Trans fats, sometimes referred to as "partially hydrogenated vegetable oil," are often used in margarines and cookies, crackers, cakes and other processed foods purchased in stores. Trans fat increases the overall cholesterol level. The Food and Drug Administration banned the use of partially hydrogenated vegetable oils before January 1, 2021.
not Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids do not affect LDL cholesterol. However, they have other benefits for heart health, including lowering blood pressure. The highest levels of omega-3 fatty acids are found in mackerel, herring, tuna, salmon and trout.
Foods such as nuts, flaxseed and canola oil contain small amounts of omega-3 fatty acids.
not Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol in your bloodstream.
Five to ten grams or more of soluble fiber a day reduces your LDL cholesterol. A serving of oat flakes or oat bran provides 3 to 4 grams of fiber. If you supplement it with fruits, you will get even more fiber in your system.
Soluble fiber is found in foods such as oatmeal, kidney beans, Brussels sprouts, apples, pears and other fruits and vegetables.
Exercise most days of the week and increase your physical activity
Exercise can improve cholesterol. Moderate physical activity can help increase high density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor in good health, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
The addition of physical activities, even at close intervals several times a day, can help you lose weight. Consider:
not Take a daily stroll during the lunch hour.
not Drive your bike to work.
not Play a favorite sport.
To stay motivated, consider finding a workout companion or joining a group of exercises.
Stop smoking
Quitting smoking improves your HDL cholesterol level. The benefits happen quickly:
not Less than 20 minutes after quitting, your blood pressure and heart rate will recover from the peak caused by smoking.
not Three months after you stop smoking, your blood circulation and lung function start to improve.
not Less than a year after quitting, your risk of heart disease is two times lower than that of a smoker.
Losing weight
Carrying a few extra pounds contributes to high cholesterol levels. Small changes add up. If you drink sugary drinks, go to the tap. Collect popcorn or pretzels sautéed in the air – but keep track of the calories. If you want something sweet, try a sweet fruit like a clementine or a melon. Enjoy some dark chocolate to avoid cravings.
Look for ways to incorporate more activities into your daily routine, like using the stairs instead of taking the elevator or parking further away from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing gardening work.
Drink alcohol only in moderation
Moderate alcohol consumption has been associated with higher levels of HDL cholesterol – but the benefits are not strong enough to recommend alcohol to anyone who does not already drink.
If you drink alcohol, do it in moderation. For healthy adults, this means one drink a day for women of all ages and men over 65 and up to two drinks a day for men 65 and under.
Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.
If lifestyle changes are not enough …
Sometimes, healthy lifestyle changes are not enough to lower cholesterol levels. If your doctor recommends taking medications to lower your cholesterol, take it as prescribed while continuing to change your lifestyle. Lifestyle changes can help you keep your dose of medication low.
EDITOR'S NOTE: September is National Cholesterol Education Month. This is the second in a two part series explaining cholesterol. To read the first part, go to http://wdt.me/gotaminute_cholesterol
Lorraine Wichtowski is a community health educator at UR Medicine Noyes Health in Dansville. To discuss this article or suggest suggestions for future articles, contact Lorraine at [email protected] or (585) 335-4327.
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