Achieving and maintaining a normal blood lipid profile is very important for your heart health. Your healthcare provider can help you set up a plan to improve your cholesterol. It is important that you follow your plan or talk to your healthcare provider if you have concerns about it. The following are some lifestyle changes that you can make to improve your cholesterol levels:
Losing around 5-10% of your body weight has been shown to improve cholesterol levels.
Lose weight and maintain a healthy weight
Work on building up to 150 minutes a week of physical activity, or five 30-minute sessions per week. Try to find an exercise program you enjoy, this could be aerobic exercise such as fast-paced walking, running or biking. You can also try weight training or high-intensity interval training. Talk to our doctor before starting a new exercise program.
Exercise regularly
Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol. Assess your stress level and think of things you can do to manage it. Few example are: taking deep breaths, venting out to a friend or family member, exercising, meditating, getting a massage, listening to music, etc.
Manage stress
Smoking can lower HDL cholesterol by an average of 5 points. Even second-hand smoke has been shown to lower HDL levels. By quitting, you can increase your HDL levels by as much as 15-20%.
Quit smoking
These unhealthy fats increase LDL (bad) cholesterol and decrease HDL (good) cholesterol. Trans fats are typically found in processed foods and some baked goods. To avoid trans fats, look for 0g Trans Fat on nutrition labels and check ingredients labels for "partially-hydrogenated oil".
Avoid Trans Fats
Diets high in sugar make your liver synthesize more LDL cholesterol. They also lower your HDL cholesterol and raise triglycerides. Try to limit desserts, candy, fruit juices, soda, sugary cereals and flavored yogurts, canned and package products with added sugars. Substitute with more beneficial sources such as fruits, raw honey, unsweetened drinks, plain oatmeal and products with wholesome ingredients.
Reduce intake of sugar and refined carbohydrates
Alcohol adds extra calories to your diet, which can lead to weight gain. Being overweight can raise your LDL level and lower your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level. One drink is a glass of wine, beer, or an oz of hard liquor. Try to limit alcohol to no more than two drinks a day for men and no more than one drink a day for women.
Limit alcohol intake
Make some dietary changes to include more fruits and vegetables, fiber, lean cuts of meat, fatty fish, legumes, nuts and nut butters, healthy fats and seeds.
* Refer to the handout "Dietary change to lower cholesterol" to learn more.
* Refer to the handout "Dietary change to lower cholesterol" to learn more.
Follow a Heart-Healthy diet
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© inHealth Medical Services, Inc. 2020