A diagnosis of high cholesterol, or hypercholesterolemia, means that you have fatty deposits inside your blood vessels. If left untreated, it can lead to heart attack, stroke and heart disease. High cholesterol can be genetic or result from an unhealthy diet and sedentary lifestyle. Fortunately, numerous effective treatment options are available. For best results, seek specified guidance and cholesterol monitoring from your doctor.
Heart-Healthy Diet
A heart-healthy diet encourages foods and dietary habits known to enhance cardiovascular health. In addition to limiting your saturated fat intake to no more than 7 percent of your diet and trans fats to no more than 1 percent of your diet, the American Heart Association recommends incorporating fatty fish into your diet regularly. Fatty fish, such as salmon, albacore tuna, lake trout, flounder, halibut and herring, contain omega-3 fatty acids --- healthy fats associated with improved cholesterol levels and heart health. Avoid high-fat meats, dairy products and butter, which are high in saturated fat, and processed foods, such as potato chips, pastries, and fast food, which are high in trans fats. Replace refined carbohydrates, such as white bread, candy and instant rice, with complex carbohydrates, such as fruits, vegetables and whole grains. Complex carbohydrates supply rich amounts of heart-healthy fiber and nutrients and can help you manage your blood sugar levels, appetite and weight. Additional sources of healthy fats include nuts, seeds and plant-based oils, such as olive, canola and safflower oil. When you do consume a food rich in unhealthy fat, sugar or calories, keep your portion size modest.
Regular Exercise
Regular physical activity strengthens your heart and improves oxygen flow throughout your body. Aerobic activity, such as biking, swimming and walking, burns calories, which can help you lose excess pounds. This is important, since carrying excess body weight increases your risk for high cholesterol and heart disease. Resistance exercises, such as weight lifting, yoga and toning classes, promote lean tissue growth, which enhances your metabolism, or the rate at which your body converts calories into energy. To reduce your risk for chronic disease, the Dietary Guidelines for Americans recommends at least 30 minutes of moderate-intensity exercise most days. If you have weight to lose, aim for 60 minutes of moderate to intense activity most days until you reach your weight loss goal. Seek physical activities you enjoy, and if 30 to 60 minutes of exercise daily seems daunting, start with shorter increments, such as 10 minutes of activity three times per day. If you have health conditions that affect your activity capabilities, seek professional guidance.
Medications
Cholesterol-lowering medications provide a valuable option if lifestyle changes fail to improve your condition or if your LDL, or "bad," cholesterol is severely high. Common cholesterol-lowering medications include statins, which inhibit your liver's ability to produce cholesterol; bile-acid-binding resins, which cause your liver to use excess cholesterol for bile production; and cholesterol absorption inhibitors, which limit your body's ability to absorb dietary cholesterol. Your doctor may prescribe one or a combination of medications, depending upon your age, overall health and potential side effects. Cholesterol medications are generally not prescribed for children.
Avoiding Tobacco
Exposure to tobacco smoke is a major risk factor for high cholesterol and heart disease. Smoking reduces your HDL, or "good," cholesterol and increases your body's tendency for blood clotting, which can cause blocked arteries, stroke and heart attack. The American Heart Association lists avoiding tobacco smoke, which includes avoiding smoking and exposure to secondhand smoke, as an important lifestyle step toward improving your cholesterol levels.
