Your daily habits can make a difference when trying to lower your cholesterol levels. Knowing what behaviors can hinder your efforts can help you make changes that promote healthier cholesterol levels.
Saturated fat is a type of dietary fat found primarily in animal foods and some tropical oils. Eating too much saturated fat can raise “bad” low-density lipoprotein (LDL) cholesterol and increase your risk of heart disease. Foods high in saturated fat include:
- Beef
- Pork
- Poultry with skin
- Butter
- Cheese
- Cream
- Ice
- Certain fried and baked foods
You don’t have to completely avoid foods containing saturated fat to maintain healthy cholesterol levels. Instead, replace some with foods containing unsaturated fats, which are better for heart health. Cook with olive or canola oil instead of butter. Remove the skin from the poultry before cooking. Small changes in the foods you eat regularly can help reduce your saturated fat intake.
Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in your digestive tract. It can help lower cholesterol by reducing the amount of cholesterol absorbed through your digestive tract. Consuming about 10 to 25 grams of soluble fiber each day can be helpful in lowering your cholesterol levels.
You can find soluble fiber in many everyday foods like:
- Oatmeal
- Oat bran
- Beans
- Lenses
- Chickpeas
- Apples
- Bananas
- Oranges
- Pears
- Prunes
Try adding oatmeal or fruit to breakfast or regularly including beans or lentils in soups, salads and other meals. These small dietary adjustments can help maintain healthier cholesterol levels.
Not getting enough physical activity can contribute to high cholesterol. Regular exercise can help reduce both LDL cholesterol and triglycerides, a type of fat found in your blood. Adults should aim for at least 150 minutes of moderate-intensity physical activity each week.
You don’t need to have a gym membership to get moving. Try taking a brisk walk or bike ride around your neighborhood, taking the stairs instead of the elevator, or parking farther from a store entrance. You can also take short breaks to walk during the workday, dance around the house, do jumping jacks during TV breaks, or be active as a family.
Some research suggests that drinking alcohol may increase “good” high-density lipoprotein (HDL) cholesterol, but that doesn’t mean drinking alcohol is a good way to improve your cholesterol levels. Alcohol poses other health risks, and drinking more of it simply to increase HDL is not recommended.
Additionally, drinking a lot can also increase triglyceride levels.
If you’re not currently drinking, there’s no need to start to benefit from potential heart benefits. In fact, it is recommended not to start drinking if you are not already drinking. If you already drink, current dietary guidelines recommend limiting alcohol to no more than one drink per day for women and two drinks per day for men.
Smoking can make it harder to control your cholesterol levels. People who smoke tend to have higher triglyceride levels than people who don’t smoke. Smoking can also lower “good” HDL cholesterol. This can contribute to plaque buildup in the arteries and increase your risk of heart disease.
Quitting smoking can help improve your HDL cholesterol levels and lower your triglyceride levels shortly after quitting. Beyond cholesterol, quitting smoking helps protect your blood vessels from damage and reduces your overall risk of heart disease and stroke.
Getting enough quality sleep can help maintain healthy cholesterol levels. Limited studies suggest that poor sleep habits may be linked to unhealthy levels of LDL, HDL, and triglycerides, but more research is needed. Over time, these changes can contribute to a less healthy cholesterol profile and increase the risk of heart disease.
Prioritizing sleep can support a heart-healthy lifestyle. Most adults should aim for at least seven hours of sleep each night. Going to bed and waking up around the same time each day, keeping your bedroom cool and dark, and limiting screen time before bed are simple habits that can help you get more restful sleep.
Taking cholesterol medications as prescribed can help keep cholesterol levels in a healthier range and reduce the risk of heart attacks and strokes. Skipping doses or stopping treatment without talking to your doctor can cause cholesterol levels to rise again, even if your numbers have improved.
Work with your healthcare professional to ensure your treatment continues to meet your needs. They can check your cholesterol levels, adjust your medications if necessary, and help you manage side effects or other problems. If cost, side effects, or remembering doses make it difficult to take your medication, tell your doctor rather than stopping it yourself.
Gn Health
