Yes, you know that exercise and eating healthy will help lower your cholesterol. But, let’s get to the nitty-gritty of what else helps you truly manage your cholesterol.
1. Know your number.
To know if your levels are normal, you need to have them checked on a regular basis. High cholesterol, linked to heart disease, is the number one cause of death in the U.S. It increases your risk for heart attack.
The sooner you know your levels, the more you can do to monitor this number to stay healthy. The American Heart Association recommends getting your cholesterol checked at least once every four to six years. If you are at a higher risk, get screenings more frequently.
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2. Educate yourself.
Do you know if you're at high risk for heart disease? High cholesterol is only one risk factor. The National Heart, Lung and Blood Institute (NIH) also lists the following risk factors:
- High blood pressure
- Diabetes and prediabetes
- Smoking
- Being overweight or obese
- Being physically inactive
- Having a family history of early heart disease
- Age (55 or older for women)
Learn what your numbers - LDL ("bad" cholesterol) and HDL ("good" cholesterol) - mean. Also, work with your doctor to explore all of your treatment options, beyond eating healthy and exercising daily.
3. Know good versus bad fats.
There are good and bad fats. Avocados, olive and canola oil, fish high in omega-3s and most nuts are monounsaturated fat, which is good fat.
These fats can lower your LDL while raising HDL. Saturated fats found in animal and dairy products do the opposite and can
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cause your cholesterol levels to rise.
4. A good multivitamin does the body good.
Even if you eat healthily, taking a good multivitamin can help to fill the gaps. It helps you cover deficits you may have in your nutritional intake and lowers your risk of stroke and heart disease.
Make sure your multivitamin has folic acid, vitamin B6 and vitamin B12. These three vitamins play a crucial role in helping you have better heart health.
5. Maintain a healthy weight.
If you are overweight, losing weight can help your cholesterol levels drop significantly. Sometimes it is subtle weight loss, not drastic weight loss. Losing 5 to 10 pounds can help lower your cholesterol.
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6. Exercise doesn’t have to be intense.
People think that you have to work out harder to lower your numbers, but this isn’t necessarily true. Walking and moderate physical activities are also beneficial to your heart.
Decreasing stress can naturally lower your cholesterol and moderate exercise is a known stress reliever. You can also engage in aerobics, running or cycling. Do these activities minimally 30 minutes 5 days a week.
7. Fiber is a friend, not a foe.
Fiber found in fruits, vegetables, whole grains and beans are good for you and help to lower your cholesterol. Fiber can be soluble and insoluble.
Soluble fiber is best for keeping your cholesterol levels in check. If you eat about 15 g of soluble fiber daily, it can lower your LDL cholesterol between 5 – 10%.
