Cholesterol is a waxy, fat-like substance in your body. You use it to protect nerves, build cell tissue, and produce certain hormones. You can make all the cholesterol you need. But you also get cholesterol directly from the foods you eat. Common sources include eggs, meat, and dairy products. Eating too much of these foods can lead to high cholesterol. This can have negative effects on your health.
Cholesterol is made by your liver. It travels through the blood on proteins called lipoproteins. One type of lipoprotein, LDL, is sometimes called the “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. Another type, HDL, is sometimes called the “good” cholesterol. It carries cholesterol from other parts of your body back to your liver. Then your liver removes the cholesterol from your body.
If your doctor says you need to improve your cholesterol, you will need to lower your LDL and raise your HDL. Medication can help. But the simplest way to improve your cholesterol is to make lifestyle changes.
What lifestyle changes can I make to help improve my cholesterol levels?
- Exercise regularly: Exercise can increase your HDL cholesterol levels. It can also lower your LDL cholesterol and triglyceride (a type of fat in your blood) levels. Try to exercise for 30 minutes, 4 to 6 times a week. Your exercise should be moderate (walking 3 to 4 miles per hour) to vigorous (jogging). Be sure to talk to your doctor before starting an exercise plan.
- Lose weight if you are overweight: Being overweight can increase your cholesterol levels. Losing weight, even just 5 or 10 pounds, can lower your total cholesterol, LDL cholesterol, and triglyceride levels.
- Quit smokin: Smoking lowers your HDL cholesterol. Even exposure to secondhand smoke can affect your HDL levels. Talk to your doctor about making a plan to help you quit smoking.
- Eat plenty of fresh fruits and vegetable: Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They are also the best source of fiber, vitamins, and minerals for your body. Aim for 5 cups of fruits and vegetables each day. Avoid potatoes, corn, or rice. These count as carbohydrates.
- Choose “good” fats over “bad” fats: Fat is part of a healthy diet, but there are “bad” fats and “good” fats. “Bad” fats include saturated fats and trans fats. They are found in foods like butter, coconut, and palm oil, saturated or partially hydrogenated vegetable fats like shortening and margarine, animal fats in meat, and fats in whole milk products.
- Limit the amount of saturated fat in your diet. Avoid trans fats completely. Unsaturated fats are “good” fats. Most of the fats in fish, vegetables, grains, and nuts are unsaturated. Try to eat unsaturated fats instead of saturated fats. For example, use olive or canola oil when cooking instead of butter.
- Use healthier cooking methods: Grilling, roasting, and roasting are the healthiest ways to prepare meat, poultry, and other foods. Trim excess fat or skin before cooking. Lean meats can be sautéed or stir-fried. Use nonstick pans or nonstick cooking spray instead of adding fats like butter or margarine. When eating out, ask how your food is prepared. You can ask for it to be grilled, roasted, or broiled instead of fried.
- Look for other sources of protein: Meat is a good source of protein. But meat is high in cholesterol and saturated fat. Fish, beans, nuts, peas, and lentils also provide protein but without the cholesterol and fat. They also contain fiber and other nutrients. Consider eating one meat-free meal each week. Try substituting beans for meat in a favorite recipe, like lasagna or chili. Snack on a handful of almonds or pecans. Soybeans are also a great source of protein. Good examples of soy include soy milk, edamame (green soybeans), tofu, and soy protein shakes.
- Add more fiber to your diet: Add good sources of fiber to your meal.
Examples include:
- Fruits and vegetables
- Whole grains (such as oat bran, whole and rolled oats, and barley)
- Legumes (such as beans and peas)
- Nuts and seeds (such as ground flaxseed)
In addition to fiber, whole grains provide B vitamins and important nutrients not found in foods made with white flour.
- Eat more fish: Fish is a great source of omega-3 fatty acids. These are the “good” fats that are good for your heart. Wild-caught oily fish are the best sources of omega-3s. These include salmon, tuna, mackerel, and sardines. But all fish contain some of these beneficial fatty acids. Aim for two 6-oz servings per week.
