High cholesterol increases your risk for serious conditions, including heart attack, stroke and heart disease. According to the Centers for Disease Control and Prevention, a heart-healthy diet, regular physical activity and avoiding tobacco can help reduce high cholesterol and improve your overall health. When lifestyle measures are unattainable or fail to improve your cholesterol, cholesterol-lowering medications provide valuable secondary options. For best results, seek specified guidance and regular cholesterol testing from your doctor.
Eat a Heart-Healthy Diet
A heart-healthy diet focuses on foods that can help improve your cholesterol levels and limits potentially damaging foods. MayoClinic.com recommends heart-healthy fat sources, such as olive oil, canola oil, nuts and seeds, in place of saturated fat sources, such as butter. Consume more whole foods, such as fruits, vegetables and whole grains, and cut back on processed snack foods, such as potato chips, candy and soft drinks.
Heart-healthy protein options include legumes, which are also rich in fiber and are cholesterol-free; skinless chicken and turkey breasts; egg whites; low-fat dairy products; and fish. While all fish provide nutritional benefits, fatty fish, such as salmon, tuna, mackerel, halibut, flounder, sardines and herring, contain omega-3 fatty acids---essential fats that can help reduce inflammation and improve cholesterol levels.
Choose complex carbohydrates, such as whole grains, sweet potatoes and squash, in place of enriched breads, pasta, cereals and sweets, most often. In addition to valuable nutrients and fiber content, whole grains can enhance fullness between meals and support healthy weight management. When you do consume sweets or processed snack foods, keep your portions modest. Since excessive alcohol can worsen high cholesterol, drink in moderation at most.
Exercise Regularly
Physical activity improves blood circulation, supports weight management and provides a valuable means of stress relief. In addition to cardiovascular exercise, such as running, walking, biking or dancing, do weight-bearing activities, such as weight lifting, toning classes, or Pilate's, for improved bone density and increased metabolism.
For optimum results, the Physical Activity Guidelines for Americans suggests at least 150 minutes of moderate intensity exercise or 75 minutes of intense exercise each week. Exercising more than this, or at a greater intensity, can provide you with additional benefits. Seek activities you enjoy and can participate in safely. Aim to gradually increase time and intensity. If you have medical conditions that affect your exercise abilities, seek guidance from a qualified medical or athletic professional.
Avoid Tobacco
Smoking damages your blood vessels and can exacerbate the hardening of your arteries. Conversely, quitting smoking and avoiding tobacco smoke can have a significant positive impact on your cholesterol levels. To learn about effective ways to quit smoking, the Centers for Disease Control and Prevention suggests seeking guidance from your doctor.
Medications
Cholesterol-lowering medications provide valuable options when diet and lifestyle methods are ineffective or difficult to manage. The types of cholesterol-lowering drugs include statins, selective cholesterol absorption inhibitors, fibrates and niacin. According to the American Heart Association, statins are most effective for lowering the LDL, or "bad," cholesterol. However, statins can also reduce your HDL, or "good," cholesterol.
Selective cholesterol absorption inhibitors work by reducing absorption of cholesterol in the digestive system. Fibrates work to reduce triglycerides and niacin reduces blood fat in the liver. All cholesterol-lowering medications have risks of side effects. Talk to your doctor to learn more about their potential risks and benefits and to determine whether they are a suitable option for you.
