Cholesterol is a waxy, fatty substance that plays a key role in many of our body’s functions. There are two types of cholesterol, Low-Density Lipoprotein (LDL) also known as the “bad” cholesterol, and High-Density Lipoprotein (HDL) also known as the “good” cholesterol. Having elevated levels of LDL cholesterol increases our risk of developing heart disease and stroke, while having elevated levels of HDL cholesterol decreases our risk of developing heart disease. For these reasons, it is crucial to maintain balance between the two types of cholesterol for our cardiovascular health. Here are tips you can follow to manage your cholesterol levels:
- Consume Heart-Healthy Foods: Eat plenty of fruits, vegetables, whole grains, and legumes. Choose lean proteins such as fish, poultry, and plant-based sources. Incorporate foods rich in fiber, such as oats, barley, beans, and fruits.
- Choose Healthy Fats: Choose unsaturated fats found in olive oil, avocados, nuts, and seeds. Limit saturated fats from red meat and full-fat dairy. Avoid trans fats typically found in processed and fried foods.
- Exercise Regularly: Engage in at least 150 minutes of moderate intensity activity weekly. Include cardiovascular exercises such as walking jogging, cycling, or swimming. Exercise helps raise HDL cholesterol and lowers LDL cholesterol.
- Maintain a Healthy Weight: Losing weight can positively affect cholesterol levels. Focus on eating a balanced diet and getting regular physical activity to achieve and maintain a healthy weight.
- Do not Smoke or Quit Smoking: Smoking damages our blood vessels and lowers HDL cholesterol. Quitting smoking will improve cholesterol levels.
- Limit Alcohol Intake: If you do plan to drink, do so in moderation. Moderate drinking for men is considered to be up to two drinks daily, and for women it is considered to be up to one drink daily.
- Drink Plenty of Water: Drinking plenty of water helps support cardiovascular health, digestion, and weight management.
- Manage Stress: Chronic stress can contribute to unhealthy habits that affect cholesterol. Manage stress by practicing stress-reducing activities such as meditation, yoga, or deep breathing exercises.
- Get Regular Check-ups: Schedule regular check-ups with your healthcare provider to check and monitor your cholesterol levels. Work with your healthcare provider to create a plan if your cholesterol levels are out of range.
Following the nine steps listed above will help you better manage your cholesterol levels. Also keep in mind that having high cholesterol levels can be genetic, if that is the case remember to give yourself grace and work with your healthcare provider to create a plan for the future.
By, Coach Mariah