High Cholesterol Prevention Methods

High Cholesterol: What to Do?

High cholesterol is a common health issue affecting millions of Americans. In fact, about 25 million American adults have high cholesterol, but many people don’t even know they have it until they get a blood test. Don’t worry, we’ve got you covered. Cardiologists recommend taking these four simple steps to lower your cholesterol levels.

What is High Cholesterol?

Cholesterol is produced in the liver and plays a crucial role in the body, aiding digestion, creating cells, and producing vitamins and hormones. While your body technically produces all the cholesterol it needs, cholesterol also comes from some of the foods we eat. Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can also raise your numbers.

4 Things a Cardiologist Recommends for High Cholesterol

1. Start Exercising

Physical activity can increase levels of helpful HDL cholesterol and decrease artery-clogging LDL cholesterol and fats in the blood. The best workouts are ones that boost cardio health, like walking, running, or other aerobic activity. Aim for at least 150 minutes of moderate-intensity exercise each week. You can hit that goal by breaking it down into 20 minutes a day or 30 minutes five days a week.

2. Limit Saturated Fat

Consuming foods high in saturated fat can increase your chances of developing high cholesterol. Saturated fat is found in animal foods like fatty cuts of meat, poultry, and full-fat dairy products. Limit your daily intake to 6% of your total daily calories (about 13 grams of saturated fat for someone who eats 2,000 calories daily).

3. Eat More Fruits and Veggies

Ninety percent of Americans don’t eat enough fruits and vegetables. That’s a problem, because soluble fiber-rich produce can help lower cholesterol levels. Orange, apple, pear, Brussels sprouts, carrot, and sweet potato are all great sources of soluble fiber.

4. Consider Medication

If you’ve committed to diet and exercise for at least six months but your blood work still shows high cholesterol levels, additional measures may be needed. Your doctor may recommend medication, which should be taken daily to achieve optimal results.

Other Tips for Managing High Cholesterol

Watch Your Blood Pressure

High blood pressure can increase stress on your arteries, leading to stiffer arteries and more plaque buildup. Manage your blood pressure through diet and regular exercise.

If You Smoke, Quit

Research shows that smokers have higher total cholesterol and triglycerides and lower levels of beneficial HDL cholesterol. Quitting smoking can lower your cholesterol levels and reduce your risk of heart disease.

Conclusion

Managing high cholesterol requires a multi-faceted approach that includes regular exercise, limiting saturated fat, eating more fruits and veggies, and considering medication if necessary. By following these recommendations, you may significantly improve your cholesterol levels and overall heart health.

FAQs

Q: What causes high cholesterol?
A: High cholesterol can be caused by a combination of genetic and lifestyle factors, including diet, physical activity level, and body weight.

Q: How can I lower my cholesterol levels?
A: You can lower your cholesterol levels by incorporating regular exercise, a balanced diet, and stress reduction techniques into your daily routine.

Q: What is the recommended daily intake of saturated fat?
A: The American Heart Association recommends limiting your daily intake of saturated fat to 6% of your total daily calories (about 13 grams of saturated fat for someone who eats 2,000 calories daily).

Q: How often should I check my cholesterol levels?
A: You should check your cholesterol levels regularly, especially if you have a family history of heart disease or are at high risk for heart disease. Your doctor will advise on the frequency of testing.