Your cholesterol level can be an important predictor of your heart attack risk. Maintaining cholesterol levels within normal limits can help to decrease your risk of heart disease, the number one cause of death in the United States. High cholesterol can be lowered and controlled with medications, or you can try to control your cholesterol with a healthy lifestyle.
Healthy Weight
Maintaining a healthy weight can help to keep your cholesterol levels under control. If you are overweight, losing 5 to 10 lbs. can be enough to decrease your levels, according to the MayoClinic.com. They suggest that you evaluate your eating habits and look for ways to cut back on unnecessary calories, like fast foods, snack foods or desserts.
Exercise
Regular physical activity is an effective way to keep your cholesterol levels under control. While any form of exercise is better than no exercise, aerobic exercise such as swimming, walking and jogging are generally recommended. The National Heart, Lung and Blood Institute recommends exercising for about 30 minutes per day each day. Exercise can also be an important component of maintaining a healthy weight.
Diet Management
While grabbing a fast food meal or heating up a convenience food item may be a quick way to satisfy your hunger, it often comes with significant amounts of fat and calories. Keep your cholesterol level under control by avoiding foods that are high in cholesterol or saturated fat. Eliminating trans fats, found in some baked goods and snack foods, can also be an effective method of cholesterol management.
High Fiber, Whole Grains
Foods that are rich in dietary fiber can help to lower high cholesterol and maintain normal levels. High-fiber foods such as fresh fruits and vegetables and whole-grain foods such as brown rice, whole-grain breads and pastas are an important part of a heart healthy diet. According to the Mayo Clinic website, the fiber found in oats and bran may lower LDL cholesterol, the bad form of cholesterol that clogs arteries and leads to heart attacks.
Managing Bad Habits
MayoClinic.com reports that quitting smoking can increase your HDL level, or good cholesterol level. A higher HDL level can improve your overall cholesterol and improve your heart health. Quitting smoking is beneficial not only to your cholesterol level but also your overall heart health. Also, alcohol should be consumed only in moderation. While some alcohol consumption is sometimes recommended by physicians, more than one drink per day for women or more than two for men is generally associated with a greater high blood pressure and stroke risk.
References
- MayoClinic.com; Top Five Lifestyle Changes to Reduce Cholesterol; May 2010
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need To Know
- American Heart Association; Prevention and Treatment of High Cholesterol; June 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
