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.
Read more: How to Tie a Tie: 7 Knots for All Occasions
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 .
There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the mannequin .
Get the latest health information from Mayo Clinic’s experts.
Sign up for free, and stay up to go steady on research advancements, health tips and current health topics, like COVID-19, plus expertness on managing health .
ErrorEmail field is required
ErrorInclude a valid electronic mail address
To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your electronic mail and web site usage data with early information we have about you. If you are a Mayo Clinic patient, this could include protect health information. If we combine this information with your protected health data, we will treat all of that information as protected health information and will entirely use or disclose that information as sic forth in our notice of privacy practices. You may opt-out of electronic mail communications at any time by clicking on the unsubscribe liaison in the electronic mail .
Thank you for subscribing
Our Housecall e-newsletter will keep you up-to-date on the latest health data .
Sorry something went wrong with your subscription
Please, try again in a pair of minutes
- Your guide to lowering your cholesterol with TLC. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf Accessed May 22, 2018.
- Kumar P, et al. Lipid and metabolic disorders. In: Kumar and Clark’s Clinical Medicine. 9th ed. Philadelphia, Pa.: Elsevier; 2017. https://clinicalkey.com. Accessed May 22, 2018.
- Tangney CC, et al. Lipid lowering with diet or dietary supplements. https://www.uptodate.com/contents/search. Accessed May 22, 2018.
- Catapano AL, et al. 2016 ESC/EAS guidelines for the management of dyslipidaemias: The task for the management of dyslipidaemias of the European Society of Cardiology (ESC) and European Atherosclerosis Society (EAS) developed with the special contribution of the European Association for Cardiovascular Prevention & Rehabilitaiton (EACPR). Atherosclerosis. 2016;253:281.
- 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed May 22, 2018.
- Final determination regarding partially hydrogenated oils (removing trans fat). U.S. Food and Drug Administration. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm449162.htm. Accessed June 28, 2018.
- Cooking to lower cholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WwMFAVMvxmA. Accessed May 22, 2018.
- Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial. American Journal of Clinical Nutrition. 2016;104:1534.
- Douglas PS. Exercise and fitness in the prevention of atherosclerotic cardiovascular disease. https://www.uptodate.com/contents.search. Accessed May 30, 2018.
- AskMayoExpert. Hyperlipidemia (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018. Accessed May 22, 2018.
- Braun LT, et al. Effects of exercise on lipoproteins and hemostatic factors. https://www.uptodate.com/contents/search. Accessed May 30, 2018.
- Smoke-free living: Benefits and milestones. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/QuittingSmoking/Smoke-free-Living-Benefits-Milestones_UCM_322711_Article.jsp. Accessed May 230, 2018.
- Tangney CC, et al. Cardiovascular benefits and risks of moderate alcohol consumption. https://www.uptodate.com/contents/search. Accessed May 31, 2018.
- Bonow RO, et al., eds. Risk markers and the primary prevention of cardiovascular disease. In: Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, Pa.: Saunders Elsevier; 2019. https://www.clinicalkey.com. Accessed May 30, 2018.
See more In-depth