HOW TO CONTROL CHOLESTEROL IN DAILY LIFE

 

HOW TO CONTROL CHOLESTEROL IN DAILY LIFE

High cholesterol raises your chances of heart disease and heart attacks. While medications can help manage cholesterol levels, you might want to try making lifestyle changes first. Here are five healthy changes you can make.

If you are already on medication, these adjustments can enhance its effectiveness in lowering cholesterol.

1. Eat heart-healthy foods
   Making a few diet changes can help lower cholesterol and boost heart health:

• Cut down on saturated fats found mainly in red meat and full-fat dairy. Reducing these fats can lower your low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol.
• Avoid trans fats, which are often in margarine, cookies, and cakes. Trans fats increase overall cholesterol levels. The FDA has banned partially hydrogenated oils as of January 1, 2021.
• Include more omega-3 fatty acids in your diet. While omega-3s don't impact LDL cholesterol, they do provide heart-healthy benefits like lowering blood pressure. Good sources include salmon, mackerel, walnuts, and flaxseeds.
• Boost your intake of soluble fiber, which can help reduce cholesterol absorption. Foods rich in soluble fiber include oatmeal, apples, and beans.
• Consider adding whey protein, found in dairy. Studies suggest it can lower both LDL cholesterol and overall cholesterol levels.

2. Exercise regularly
   Physical activity can help improve cholesterol levels. Moderate exercise can raise high-density lipoprotein (HDL) cholesterol, the "good" type. Aim for 30 minutes of exercise five days a week, or 20 minutes of vigorous activity three times a week, as long as you have your doctor’s approval.

You can also increase your activity level in short bursts throughout the day. Try:

• Walking briskly during your lunch break
• Biking to work
• Playing a sport
  Having a workout partner or joining a class can keep you motivated.

3. Quit smoking
   Stopping smoking can raise your HDL cholesterol. The benefits come quickly:

• Within 20 minutes, your blood pressure and heart rate drop back to normal.
• After three months, your circulation and lung function improve.
• One year after quitting, your risk of heart disease is cut in half compared to smokers.

4. Lose weight
   Even a small amount of extra weight can lead to high cholesterol. Small changes can make a difference. Swap sugary drinks for water. Choose healthier snacks like air-popped popcorn. If you're craving sweets, opt for sherbet or low-fat candies.

Look for ways to be more active in your daily life, like taking the stairs or going for walks during breaks.

5. Drink alcohol in moderation
   Moderate alcohol consumption may help raise HDL cholesterol levels, but it’s not a strong enough reason to start drinking if you don’t already. For healthy adults, moderation means up to one drink daily for women and men over 65, and up to two drinks for younger men.

Excessive alcohol can lead to serious health issues, including high blood pressure and heart problems.

If lifestyle changes aren’t enough, consider consulting a healthcare professional for further options.

Cholesterol and Eating Well

What we eat affects our cholesterol and can lower our chances of getting sick. The Heart Foundation suggests a heart-healthy diet that includes a variety of fresh, whole foods and limits processed items like fast food, pastries, chocolate, chips, candy, and sugary drinks. This not only creates a delicious and interesting diet but also gives the body necessary nutrients.

A heart-healthy diet should have:

• Lots of vegetables, fruits, and whole grains
• Different protein sources, especially fish and seafood, along with beans, lentils, nuts, and seeds. You can also have some eggs and lean poultry. If eating red meat, choose lean cuts and limit it to one to three times a week.
• Unflavored milk, yogurt, and cheese, with reduced-fat options for those with high cholesterol.
• Healthy fats from nuts, seeds, avocados, olives, and their oils for cooking.
• Herbs and spices to flavor meals instead of using salt.

This eating style is high in fiber, which helps lower bad cholesterol levels in the blood.

Also, pay attention to portion sizes. Over time, serving sizes have grown, leading many to eat more than needed, which can raise cholesterol and heart disease risks.

A healthy plate should ideally have ¼ healthy proteins, ¼ whole grains, and ½ colorful vegetables. Serving sizes may change based on age, gender, and nutrition needs.

Tips for Eating to Lower Cholesterol

To manage cholesterol, follow these tips along with a balanced diet:

The Heart Foundation advises a heart-healthy eating pattern that focuses on mostly plant-based foods. More vegetables, legumes, fruits, whole grains, nuts, and seeds are beneficial for heart health.

Eat legumes like chickpeas, lentils, and beans at least twice a week. Always check food labels and pick products with the least sodium. Beans can replace meat in tacos, or you can snack on hummus with veggies. They’re also great in soups, sauces, curries, and stews. Try tofu or lentils instead of meat in stir-fries or curries.

Choose whole grain breads, cereals, pasta, rice, and noodles. Snack on plain, unsalted nuts and fresh fruit, aiming for two servings of fruit each day. Use avocado, nut butters, tahini, or spreads made from healthy fats instead of those with saturated fats like butter or cream.

When cooking, use healthy oils such as canola, sunflower, soybean, olive (extra virgin is best), sesame, and peanut oils. For those at high risk of heart disease, the Heart Foundation advises eating 2-3 grams of plant sterol-enriched foods each day, like margarine, yogurt, milk, and cereals.

Enjoy fish two to three times a week, with portions of about 150 grams fresh or 100 grams tinned. Most people can eat eggs without limits each week, but for those with high cholesterol or heart issues, a maximum of seven eggs is recommended. Choose lean meats trimmed of fat and keep unprocessed red meat under 350 grams a week. 

Select unflavored milk, yogurt, and cheese, opting for reduced-fat versions for those with high cholesterol or heart conditions. Check for added sugars. Non-dairy alternatives are fine too, but pick ones without added sugar and with added calcium. Limit or avoid processed meats like sausages and deli meats.

In some cases, making healthy lifestyle changes isn't enough to reduce cholesterol levels. If your doctor suggests taking medication to help lower your cholesterol, follow their instructions while still making those lifestyle changes. These changes can help keep your medication dose low.