If you have high cholesterol, you are at greater risk of cardiovascular disease and heart attacks, according to MayoClinic.com. Your doctor might prescribe medication to help you reduce your cholesterol, but if you make healthy lifestyle adaptations you will get an extra health boost and you may be able to avoid medication altogether.
Exercise
Engaging in physical activity on a daily basis will help you raise your high-density lipoprotein cholesterol, or "good" cholesterol, which helps your body get rid of low-density lipoprotein, or "bad" cholesterol, according to MayoClinic.com. Daily exercise can also help you maintain a healthy weight, which also will help you reduce your levels of "bad" cholesterol. MayoClinic.com recommends working your way up to 30 to 60 minutes every day, mentioning that even a few short 10-minute bursts of daily exercise--by biking to work and walking your dog after dinner, for example--can help you maintain a healthy weight.
Heart-Healthy Diet
Eat a diet rich in fruits, vegetables, whole grains such as brown rice and whole-wheat breads and omega-3 fatty acids, which are found in fish such as salmon and herring, according to MayoClinic.com. All of these foods can help lower your "bad" cholesterol. The American Heart Association recommends consuming less than 300 mg of cholesterol a day and reducing your total fat intake to 30 percent or less of your daily calories. Of your daily fat intake, saturated fat--found in animal products--should only take up 10 percent or less of your daily calories and trans fats--commonly found in fried foods and baked goods on grocery store shelves--should be less than 1 percent of your total daily calories.
Quitting Smoking
Smoking increases your chances of having potentially fatal health problems because it decreases your "good" cholesterol levels, decreases your ability to tolerate physical activity and increases your blood's chances of clotting, according to the American Heart Association. But a mere 20 minutes after you quit smoking, your blood pressure goes down and within a day your risk of a heart attack decreases, says MayoClinic.com. If you manage to quit long term, your risk of heart disease is cut in half within a single year and your heart health may be like that of a nonsmoker within 15 years.
Reduce Stress
Long-term stress can raise your blood cholesterol levels, says the National Heart Lung and Blood Institute. Stress may have a direct impact on your cholesterol, but it can also indirectly cause higher cholesterol levels. For example, if you're under stress you may be more likely to pick up cholesterol-raising habits such as being sedentary, smoking and eating foods that are rich in cholesterol and saturated fat. Find a hobby that helps you de-stress at the end of the day; even better, find an active relaxing activity such as yoga and you can kill two birds with one stone.
Weight Loss
If you're overweight, just losing five to 10 pounds can help reduce your cholesterol, says MayoClinic.com. Find ways to avoid the habits that have caused you to gain weight. If, for example, you eat out of boredom or frustration, get up and take a walk for some exercise and momentary distraction. Even small changes can make a big difference; ditching a single can of soda pop every day can help you cut 1,050 calories a week.
References
- MayoClinic.com: Top 5 Lifestyle Changes to Reduce Your Cholesterol
- American Heart Association: Why Quit Smoking?
- American Heart Association: Know Your Fats
- National Heart Lung and Blood Institute: Lowering Your Cholesterol With TLC
- National Heart Lung and Blood Institute: What Makes Your Cholesterol High or Low?
