11 Ways To Outsmart High Cholesterol
Do you know where your cholesterol is? Don’t assume your cholesterol is fine just because the doctor said so several years ago.
If your doctor determines your fasting total cholesterol level exceeds 200 or if your LDL cholesterol level is above 100, you can get it down safely with these simple lifestyle modifications.
1. Set a target.
How low can you go? Well, that depends. If you have a family or personal history of heart disease, high blood pressure, diabetes, smoking, obesity or other high risk factors, your doctor might set a goal of less than 70. A target of less than 130 is generally okay for people with moderate risk factors. If you have two or more risk factors, it’s important to get treatment early.
2. Get physical.
Regular moderate exercise can lower LDL, bad cholesterol, and raise good cholesterol or HDL by up to 10 percent. Take a brisk walk for 30-45 minutes five days a week. No matter what moderate physical activity you chose it’s important to do it regularly and stay consistent.
3. Steer clear of saturated fat.
Gone are the days when doctors thought the answer was to cut back on egg intake. It is saturated fat that is the main culprit. That means slow down on the butter, shortening, lard, stick margarine, and substitue canola oil or olive oil in place of vegetable oil.