Cholesterol is a waxy substance found in every cell in the body. It is needed to produce hormones, vitamin D, and substances that help digest food. However, too much low-density lipoprotein (LDL) cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke.
High-density lipoprotein (HDL) cholesterol, on the other hand, helps remove LDL cholesterol from the blood. It transports this cholesterol back to the liver, where it can be processed and eliminated from the body.
This balance between LDL and HDL is important for maintaining heart health, and diet and exercise are key components in effectively controlling these levels.
A Strategy to Lower High Cholesterol by Combining Healthy Eating and Exercise
Lowering cholesterol through a healthy diet and exercise is not only possible, but it is also a sustainable and healthy way to improve your overall health. By making smart choices about what you eat and how you move, you can control your cholesterol levels and reduce your risk of heart disease and other related conditions.
1. Healthy Diet
Diet plays an important role in controlling cholesterol levels. The foods you eat can affect the levels of LDL and HDL cholesterol in your blood.
- Prioritize foods that help lower LDL cholesterol while also supporting heart health.
Include:
- Whole Grains: Incorporating whole grains like oats, barley, and brown rice into your meals can be a game-changer. Whole grains are rich in soluble fiber, which helps reduce the absorption of cholesterol into your bloodstream. Health Canada recommends increasing fiber intake as part of a balanced diet to support heart health.
- Nuts and Seeds: Almonds, walnuts, and Brazil nuts are particularly beneficial due to their high content of unsaturated fats, fiber, and plant sterols. These ingredients help lower LDL cholesterol levels. Adding a variety of nuts and seeds to your diet can help control cholesterol levels.
- Beans: Beans are a versatile food that is rich in fiber. They help lower cholesterol by slowing the absorption of cholesterol. Consider adding beans to soups, salads, and main dishes. Nutritionists say that increasing your intake of beans and legumes can have a positive effect on cholesterol levels.
- Vegetable oils: Replacing saturated fats with unsaturated fats, such as those found in olive oil and canola oil, can significantly lower LDL cholesterol. These oils are also rich in antioxidants that support heart health. Use healthier oils instead of butter or margarine to improve cholesterol levels.
- Fruits and vegetables: Apples, citrus fruits, broccoli, carrots, and peas are high in soluble fiber, which binds to cholesterol and helps remove it from the body. These foods also provide essential vitamins and antioxidants that promote overall health. You should consume a variety of fruits and vegetables to support heart health.
- Oats: A top food recommended by nutritionists for lowering cholesterol is oats. Oats, in particular, form a gel-like substance during digestion that binds to cholesterol and prevents it from entering the bloodstream. Fortifying oats with fruits and nuts can further enhance their cholesterol-lowering effects. Oats are a staple food for maintaining healthy cholesterol levels.
- Limit harmful foods
While it is essential to include cholesterol-lowering foods in your diet, it is equally important to limit foods that are high in saturated fat, such as red meat, butter, and cheese. These foods can increase LDL cholesterol levels and should be replaced with healthier options such as lean meats, fatty fish, and vegetable oils.
- Meal Planning
Meal planning can help you make healthier choices and avoid the temptation of high-cholesterol foods. Preparing meals in advance ensures you have healthy options when you are busy or on the go.
2. Exercise Regularly
Exercise is a powerful tool in controlling cholesterol levels. Regular physical activity can lower LDL cholesterol, raise HDL cholesterol, and improve overall heart health.
Exercise improves blood circulation and promotes the body’s ability to use fat as an energy source, which can help lower LDL cholesterol in the blood. Furthermore, regular physical activity can prevent the onset of conditions that can lead to high cholesterol, such as obesity and diabetes.
- What Exercise Is Best for Lowering Cholesterol
The benefits of exercise for controlling cholesterol depend largely on the intensity of the activity. Moderate-intensity exercise is particularly effective. These activities increase your heart rate and improve blood circulation, which can help lower LDL cholesterol and raise HDL cholesterol. Moderate physical activity is important for maintaining heart health.
- Play sports: Participating in activities like tennis, soccer, or even playing baseball with friends can help keep you active and control your cholesterol.
- Bike at a moderate pace: Cycling is a great way to enjoy the outdoors while still getting your heart pumping. Research recommends that you cycle regularly as part of a heart-healthy lifestyle.
- Do yard work or housework: Even everyday activities can help improve your heart health. Activities like raking leaves, mowing the lawn, or vacuuming can contribute to your fitness goals.
- Cardio Workouts: Jogging, sprinting, or hiking can significantly increase your heart rate and help control your cholesterol. You should aim for at least 150 minutes of moderate to vigorous aerobic activity each week.
- Jump rope: This simple exercise is an effective way to increase your heart rate and burn calories.
- Team Sports: Participating in sports like soccer, basketball, or football combines physical fitness with fun and competition.
- Swimming: Swimming is a low-impact exercise that is gentle on the joints but strong on the heart. The benefits of swimming are great for overall health, including cardiovascular health.
- Incorporate activity into your day: Finding ways to move more throughout the day can make a big difference. For example, taking the stairs instead of the elevator, parking farther from your destination, or taking a brisk walk during your lunch hour can all contribute to lowering cholesterol.
