Top 5 lifestyle changes to improve your cholesterol – Mayo Clinic

Top 5 lifestyle changes to improve your cholesterol

life style changes can help improve your cholesterol — and boost the cholesterol-lowering might of medications .By Mayo Clinic Staff
high cholesterol increases your risk of heart disease and center attacks. Medications can help improve your cholesterol. But if you ‘d quite foremost make life style changes to improve your cholesterol, try these five healthy changes.

If you already take medications, these changes can improve their cholesterol-lowering effect .

1. Eat heart-healthy foods

A few changes in your diet can reduce cholesterol and improve your affection health :

  • Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
  • Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
  • Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
  • Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
  • Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

2. Exercise on most days of the week and increase your physical activity

exercise can improve cholesterol. Moderate forcible bodily process can help raise high-density lipoprotein ( HDL ) cholesterol, the “ good ” cholesterol. With your doctor ‘s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week .
Adding physical activity, even in abruptly intervals several times a day, can help you begin to lose weight. Consider :

  • Taking a brisk daily walk during your lunch hour
  • Riding your bike to work
  • Playing a favorite sport

To stay motivated, consider finding an drill buddy or joining an exercise group .

3. Quit smoking

Quitting smoking improves your HDL cholesterol level. The benefits occur promptly :

  • Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
  • Within three months of quitting, your blood circulation and lung function begin to improve
  • Within a year of quitting, your risk of heart disease is half that of a smoker

4. Lose weight

Carrying flush a few extra pounds contributes to high cholesterol. little changes add up. If you drink sugary beverages, switch to tap water. nosh on air-popped popcorn or pretzels — but keep racetrack of the calories. If you crave something sweetness, try sherbert or candies with little or no fatness, such as jelly beans .
Look for ways to incorporate more activeness into your day by day routine, such as using the stairs alternatively of taking the elevator or parking further from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.

5. Drink alcohol only in moderation

Moderate habit of alcohol has been linked with higher levels of HDL cholesterol — but the benefits are n’t strong enough to recommend alcohol for anyone who does n’t already drink .
If you drink alcohol, do sol in moderation. For goodly adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men senesce 65 and younger .
excessively much alcohol can lead to serious health problems, including senior high school blood blackmail, heart failure and strokes .

If lifestyle changes aren’t enough …

sometimes healthy life style changes are n’t enough to lower cholesterol levels. If your sophisticate recommends medicine to help lower your cholesterol, take it as prescribed while continuing your life style changes. life style changes can help you keep your medication dose low .

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