Have you been diagnosed with high cholesterol? Then you know you need to make changes to your diet and lifestyle to lower your cholesterol and your risk of heart disease. Even if you’ve been prescribed cholesterol medication to help, you still need to make changes to your diet and get more active for heart health.
Start with these steps:
1. Know good and bad cholesterol
Your body needs a small amount of cholesterol. But many people have too much, especially the “bad” type, or LDL cholesterol. That can happen if you eat too much saturated fat, which is found mainly in animal foods. If your LDL is too high, plaque can build up in your arteries and lead to heart disease. “Good” cholesterol, HDL, helps remove LDL from your blood.
2. Use your hands
It’s easy to overeat, especially when you eat out and the portions are large. That can lead to weight gain and higher cholesterol. What is a serving size, really? There’s a “handy” way to figure it out. 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. And a snack of nuts or a serving of cooked vegetables, rice, or pasta should fit in the palm of your hand.
3. Think delicious and nutritious
Fill your plate with fruits and vegetables, aiming for five to nine servings a day to lower your LDL. The antioxidants in these foods can be beneficial, along with the fiber. And you may eat less fatty foods if you eat a lot of produce. Bonus: You’ll also help lower your blood pressure and control your weight.
4. Boost Omega-3s
You can eat fish twice a week. It’s a great source of protein and omega-3s, a type of fat your body needs. Omega-3s help lower triglycerides, a type of fat in the blood. They can also lower cholesterol, slowing the growth of plaque in the arteries. Eat fatty fish, such as salmon, tuna, rainbow trout, and sardines. Bake, broil, grill, or bake them, but don’t fry them.
5. Start your day with whole grains
A bowl of oatmeal is a smart choice. It fills you up, which helps keep you from overeating at lunch. The fiber also helps lower LDL cholesterol. Whole grains aren’t just for breakfast. You have plenty of options to try later in the day, such as brown or wild rice, popcorn, and barley.
6. Eat nuts
A handful of almonds, pecans, pistachios, walnuts, or other nuts is a great snack. They’re high in monounsaturated fats, which help lower “bad” LDL cholesterol while leaving “good” HDL cholesterol intact. Studies show that people who eat about an ounce of nuts a day are less likely to develop heart disease. Eat small portions, so you limit fat and calories. And avoid sugary, chocolatey, or salty varieties.
7. Eat unsaturated seeds
You need some fat in your diet, but probably less than you think. Plus, the type of fat matters. Unsaturated fats, like those found in canola, olive, and safflower oils, lower LDL “bad” cholesterol and can help raise HDL “good” cholesterol. Saturated fats, like those found in meat, whole milk, butter, and palm oil, raise LDL cholesterol. Remember that good fats are also high in calories, so use them sparingly.
8. Choose the best carbohydrates
Beans and whole grains like brown rice, quinoa, and whole wheat are higher in fiber and don’t raise blood sugar. They’ll lower cholesterol and keep you fuller longer. Other carbohydrates, such as those found in white bread, white potatoes, white rice and pastries, spike your blood sugar more quickly, leaving you hungry sooner, which can lead to overeating.
9. Do 30 minutes
Just half an hour of physical activity, five days a week, can lower your bad cholesterol and raise your good cholesterol. More exercise is even better. Being active also helps you reach and maintain a healthy weight, which reduces your risk of clogged arteries. You don’t have to do 30 minutes of exercise all at once. You can break it up into 10-minute sessions. Or do 20 minutes of more challenging exercise, like running, three times a week.
10. Walk
It’s easy, convenient and all you need is a good pair of shoes. Aerobic (cardiovascular) exercise like brisk walking reduces your risk of stroke and heart disease, helps you lose weight, keeps your bones strong, and is great for your mood and stress management. If you’re not active right now, start with a 10-minute walk and work your way up from there.
11. Get active outside the gym
You can be active anywhere. Gardening, playing with your kids, hiking, dancing, walking the dog, if you’re moving, that’s great! Even housework is on the list if it gets your heart rate up. Do as much as you can, as often as you can, no matter what your day looks like.
12. Be Smart When Eating Out
Restaurant food can be high in saturated fat, calories, and sodium. Even “healthy” options can have huge portions.
To stay on target:
- Choose grilled, broiled, steamed, and baked, not fried.
- Keep sauces on the side.
- Ask for half of your meal to be boxed before you get it.
13. Check the label
What is the serving size? The nutrition facts look 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.
Note the saturated fat, sodium, calories, and cholesterol. Do they fit into your daily diet? If not, what would you choose to change?
14. Stay Calm
Over time, uncontrolled stress becomes a problem. It raises your blood pressure, and for some people, it can mean higher cholesterol. Make relaxation a priority. It can be as simple as taking deep, slow breaths. You can also meditate, pray, spend time with loved ones, and exercise. And if some of the things that stress you out are things you can change, do it!
15. Check your weight
Excess weight makes you more likely to have high cholesterol, high blood pressure, and type 2 diabetes. All of these things affect the lining of your arteries, making them more likely to accumulate plaque from cholesterol. Losing weight, especially belly fat, increases good cholesterol and reduces bad cholesterol.
16. Track
Celebrate your progress! Remember that you are in charge of your health, and you can change your cholesterol.
