High cholesterol is cause for concern. It can cause arteries to narrow and restrict the flow of blood to your heart and brain, increasing your risk of heart attack and stroke. In some cases, changes in lifestyle may be all that are necessary to help you take control of your cholesterol and even save your life.
Diet
Lower your cholesterol by consuming foods that contain soluble fiber, including oatmeal, kidney beans, apples, pears, barley and prunes, and eat fish such as lake trout, mackerel, herring, sardines, albacore tuna, salmon and halibut. Have a handful of nuts each day, and consume 2 tbsp. of extra-virgin olive oil daily. In addition, look for foods in your grocery store fortified with plant sterols or stanols. Margarines, orange juice and yogurt drinks are some products that may contain these cholesterol-lowering plant substances.
Exercise
Exercise on a regular basis to help lower cholesterol. Perform a minimum of 30 minutes of exercise on most days of the week. Walk, jog, bike, swim or play a sport. Find something you like to do, and get moving. If you need motivation, ask a friend to join you. Talk with your doctor prior to beginning any exercise program, especially if you have not exercised recently.
Lose Weight
Excess weight can contribute to high cholesterol, so consider weight-loss if you are overweight. Even a small loss of just 5 to 10 lbs. can lower your cholesterol level. Keep a food diary to help you take an honest look at your eating habits. Set realistic weight-loss goals, and consider joining a weight-loss group to help you overcome any challenges you may have. Make sure to talk with your doctor prior to starting any weight-loss program.
Quit Smoking
If you smoke, quit now. Not only will this improve your cholesterol level, but it will also improve your overall health. Within 20 minutes of quitting, your blood pressure will begin to decrease, and within 24 hours, you will decrease your risk of heart attack. Ask your doctor to recommend options to help you quit if you are unable to stop on your own.
References
- American Heart Association: Prevention and Treatment of High Cholesterol
- MayoClinic.com: High Cholesterol: Lifestyle and Home Remedies
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need to Know
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Number
- University of Maryland Medical Center: Omega-3 Fatty Acids
