There are easy ways to keep your cholesterol levels low. High cholesterol levels contribute to heart disease and other health problems. Make sure you check with your doctor to find out your cholesterol levels. You can discuss a program that will lower your levels or keep them low if you have a normal count.
Heart Healthy Diet
Avoid saturated fats and eliminate trans fats. Saturated fats are found in red meat and dairy products. They can raise total cholesterol and LDL, or bad, cholesterol levels, according to the Mayo Clinic. Trans fats are found in many processed foods, fried foods, and commercially baked products. Trans fats are also referred to as partially hydrogenated oil. The diet should also be low in cholesterol. Eat plenty of vegetables, fruits, whole grains, high fiber foods, lean meats and poultry. Fish with omega-3 fatty acids, such as salmon, mackerel and herring, lower LDL cholesterol. The American Heart Association (AHA) recommends eating fish at least twice a week. The AHA suggests keeping your intake of total fat to 25 to 35 percent with saturated at less than seven percent. Focus on consuming monounsaturated fats found in olive, peanut and canola oils.
Regular Exercise
Physical activity, along with a healthy diet, can help you lose any excess pounds. Extra pounds can lead to high cholesterol, the Mayo Clinic says. Regular exercise helps to raise HDL, or good, cholesterol, which helps get rid of excess cholesterol. Moderate exercise 30 to 60 minutes a day on most days of the week, such as walking or riding a bike, helps improve cholesterol levels. Getting involved in sports or using the stairs instead of taking the elevator also helps.
Lifestyle Changes
People who give up smoking improve their HDL cholesterol levels, the Mayo Clinic notes. High cholesterol can lead to heart disease and heart attack. The risk of heart attack decreases within 24 hours after quitting. A year later, the risk of heart disease is half that of a smoker. Within 15 years, an ex-smoker has the same risk of heart disease as someone who never smoked. Of course, if you don't smoke, don't start. Drink alcohol in moderation if you drink at all. Excessive drinking can contribute to heart failure and stroke, often caused by high cholesterol levels.
Medicine
Some people are unable to lower their cholesterol levels through diet and lifestyle adjustments. There are several types of medications that can lower cholesterol levels for people who need it, according to the American Academy of Family Physicians. Some medicines may lower your LDL cholesterol, raise your HDL levels or do both. A physician may prescribe one or more medications if your levels need to be lowered. Have your cholesterol levels checked regularly. Even if your levels are fine now, they could get higher as you age.
