Your body needs a small amount of cholesterol to function properly. But if you get too much saturated fat and cholesterol in your diet, both can raise your LDL cholesterol levels. LDL cholesterol can cause plaque to build up in your arteries, leading to heart disease.
If you have high cholesterol, you should know that you need to make changes to your diet and lifestyle to lower your cholesterol and your risk of heart disease. Even if your doctor prescribes cholesterol-lowering medication to lower your cholesterol, you still need to make changes to your diet and get more active for good heart health.
Here are 15 helpful ways to help you better control your cholesterol:
1. Control your portion sizes
Many people eat large meals, with portions twice the recommended size for good health. This can lead to weight gain and high cholesterol.
Use your hand as an easy way to practice portion control:
- A serving of meat or fish is about the size of your palm.
- A serving of fresh fruit is about the size of your fist.
- A serving of cooked vegetables, rice, or pasta should fit in the palm of your hand.
2. Choose heart-healthy foods
Eat plenty of fruits and vegetables, five to nine servings a day, to help lower bad LDL cholesterol. The antioxidants in these foods may be beneficial. Or it could be that when we eat more fruits and vegetables, we eat less fatty foods. Either way, you’ll help lower your blood pressure and maintain a healthy weight. Foods rich in plant sterols, such as some margarines, yogurts, and other foods, can also help lower LDL cholesterol.
3. Fish
A heart-healthy diet includes eating fish twice a week. Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower triglycerides, a type of fat in the blood. They can also help lower cholesterol, which slows the growth of plaque in the arteries. Choose fatty fish, such as salmon, tuna, rainbow trout, and sardines. Just don’t deep-fry the fish fillets, or you’ll miss out on the health benefits.
3. Whole Grains
A bowl of oatmeal or other whole grains has benefits that last all day. The fiber and complex carbohydrates in whole grains help keep you full longer, so you’re less likely to overeat at lunch. They also help lower bad LDL cholesterol and can help you lose weight. Other examples of whole grains include brown rice, popcorn, brown rice, and barley.
4. Nuts
A snack like a handful of nuts is a great way to lower cholesterol. Nuts are high in monounsaturated fats, which help lower bad LDL cholesterol while keeping good HDL cholesterol intact. Eating about an ounce of nuts a day may help reduce your risk of heart disease. Nuts are high in fat and calories, so stick to a handful. And make sure they aren’t coated in sugar or chocolate.
5. Prioritize unsaturated fats
We all need some fat in our diets, about 25% to 35% of our daily calories. But the type of fat matters. Unsaturated fats (like those found in canola, olive, and safflower oils) help lower bad LDL cholesterol and may help raise good HDL cholesterol. Saturated fats (like those found in butter and palm oil) and trans fats raise LDL cholesterol. Even good fats have calories, so eat them in moderation.
6. Eat more beans, less potatoes
You need carbohydrates for energy, but some are better than others. Beans and whole grains like brown rice, quinoa, and whole wheat are higher in fiber and raise blood sugar less. They help lower cholesterol and keep you fuller longer. Other carbohydrates, such as those found in white bread, white potatoes, white rice, and pastries, raise blood sugar more quickly, leaving you hungry sooner and more likely to overeat.
7. Exercise
Exercising for 30 minutes five days a week (or 20 minutes of vigorous exercise, such as running, three times a week) can help lower LDL cholesterol and raise HDL cholesterol. More exercise is even better. Exercise also helps you reach and maintain a healthy weight, which reduces your risk of clogged arteries. You don’t have to do 30 minutes at a time. You can break it up into 10-minute sessions.
8. Walk
If you’re not used to exercising or don’t want to go to the gym, go for a walk. Walking is easy, healthy, and all you need is a good pair of shoes. Aerobic exercise like brisk walking reduces your risk of stroke and heart disease, helps you lose weight, and keeps your bones strong. If you’re just starting out, try walking for 10 minutes and build up from there.
9. Workout Without the Gym
You can exercise anywhere. Gardening, dancing, or walking the dog all count. Even housework can be considered exercise, if it gets your heart rate up.
10. Take charge of your health
If you have high cholesterol, there are several strategies you and your doctor can use to lower your cholesterol. You can diet, lose weight, exercise more, and take cholesterol medications. You can also take other actions to make sure you stay on track.
11. Eat responsibly
If you’re eating healthy foods at home to control your cholesterol, keep it up when you eat out. Restaurant food can be high in saturated fat, calories, and sodium. Even healthy options can be super-sized.Use these tips to stay on track:
- Choose foods that are boiled, steamed, or baked instead of fried.
- Keep the sauce on the side.
- Practice portion control by asking for half of your meal to be boxed up before you take it out.
12. Check the label
Careful scrutiny of nutrition labels is key to a low-cholesterol, heart-healthy diet.
Check the portion size. The nutrition information looks good, but does the package contain two servings instead of one?
If it says “whole grain,” read the ingredients. Whole wheat or whole grain should be first.
Pay attention to saturated fat and cholesterol. Are they within your dietary limits?
13. Don’t stress
Chronic stress can raise blood pressure, which increases the risk of atherosclerosis, which occurs when plaque from cholesterol builds up in the arteries. And research shows that for some people, stress can directly increase cholesterol levels. Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take deep, refreshing breaths. This is a simple stress reliever that you can do anywhere.
14. When Losing Means Winning
Losing weight is one of the best things you can do to help prevent heart disease. Excess weight puts you at risk for high cholesterol, high blood pressure, and type 2 diabetes. All of these things affect the lining of your arteries, making them more susceptible to cholesterol plaque buildup. Losing weight, especially belly fat, helps increase good HDL cholesterol and lower bad LDL cholesterol.
15. Follow Your Doctor’s Advice
Controlling cholesterol is a lifelong process. See your doctor regularly to monitor your health. Follow your doctor’s recommendations about diet, exercise, and medications. Working together, you and your doctor can lower your cholesterol and keep your heart healthy.
