Heart disease is the leading cause of death in the United States. According to the Centers For Disease Control And Prevention, approximately 785,000 Americans a year have a first heart attack. The CDC goes on to state that coronary heart disease is the most common form of heart disease. A key in preventing coronary heart disease is lowering the amount of low density lipo proteins (LDL) in the blood. LDL cholesterol promotes hardening of the arteries, a condition that can lead to heart attacks and strokes.
Step 1
Make an appointment with your physician to discuss your concerns about your LDL levels. Ask him for suggestions and recommendations for lifestyle changes that could positively affect cholesterol levels. It is likely your doctor will recommend blood tests to determine your cholesterol levels. According to The American Heart Association, an LDL blood level of below 100mg/dL, is desirable. If blood levels of ldl are over 159mg/dL, the level is considered high. Your doctor will analyze a reading of you HDL, as well. An increased presence of HDL helps lower LDL, by carrying it back to the liver, and away from artery walls. The American Heart Association recommends an HDL blood level above 60 mg/dL.
Step 2
Quit smoking cigarettes. According to The National Heart Lung And Blood Institute, quitting smoking is a key lifestyle change that can help prevent heart disease. Smoking increases the presence of LDL cholesterol, and lowers HDL cholesterol. If you are not a smoker, avoid second hand smoke as much as possible. Smoking can also lead to high blood pressure, a condition that can lead to heart disease and stroke.
Step 3
Begin a regular exercise program. According to MayoClinic.com, exercising on most days of the week can increase HDL. An increased level of HDL helps to lower LDL. MayoClinic.com suggests activities such as walking or swimming 30 to 60 minutes a day, with your doctor's approval.
Step 4
Start a weight loss regimen. MayoClinic.com states that even being slightly overweight can increase LDL cholesterol. Make smarter food choices by eating an abundance of fruits, vegetables and lean meats. Stock your kitchen with healthier foods, and substitute water or tea for beverages that are high in sugar. Avoid fried foods and most fast foods as well.
Step 5
Eliminate trans fats, and focus on eating healthier fats. Trans fats increase LDL and are found in processed foods such as packaged snacks, cookies and fried pies. If a product contains trans fats, the nutrition label should include "partially hydrogenated oil", as an ingredient. According to MayoClinic.com, avoid eating foods high in saturated fats. Saturated fats are high in triglycerides which increase LDL. Foods that are high in saturated fats include most pork products, foods fried in lard, dairy products, and organ meats. Instead, focus on foods that are high in monosaturated fats, which are considered healthy for the heart. Foods that contain monosaturated fats include salmon, olive oil and peanut butter.
Tips and Warnings
- Discuss with your physician the options available for quitting smoking. Attempting to quit incorrectly may sabotage your attempt completely. Consider hiring a certified personal trainer to design your exercise program. Personal trainers design personalized programs, and can help motivate you to stay consistent.
- Always consult with your physician before beginning any form of new activity.
