4 ways to start reducing your cholesterol

Understanding cholesterol and its impact on your health is an important step in maintaining a healthy, balanced lifestyle. High cholesterol levels can lead to serious health issues, including heart disease and stroke. However, with the right lifestyle adjustments, you can take control of your cholesterol levels and work to improve them. This article explores four effective ways to reduce cholesterol.

What is cholesterol?

Cholesterol is a waxy, fat-like substance found in every cell of your body. It is essential for producing hormones, vitamin D and substances that help digest foods. However, having too much cholesterol in your blood can increase your risk of developing heart disease.

Bad vs. good cholesterol: Understanding the difference

Cholesterol travels through your bloodstream in small packages called lipoproteins. There are two main types of lipoproteins:

• Low-Density Lipoprotein (LDL): Often referred to as "bad" cholesterol, LDL can build up in the form of plaque in the walls of your arteries, making them narrow and less flexible which affects blood circulation.
• High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL helps remove LDL cholesterol from your arteries, preventing plaque blockages. The more HDL you have, the lower your risk for developing heart disease.

Maintaining a healthy balance between these two types of cholesterol is essential for optimal heart health.

4 effective ways to reduce cholesterol

Several factors can cause a person to have high cholesterol, including a diet high in saturated and trans fats, a sedentary lifestyle, genetics and some medical conditions like diabetes and hypothyroidism. Incorporate the following 4 steps into your daily routine to help lower your bad cholesterol levels.

1.    Exercise

Regular exercise is a powerful way to simultaneously raise your good cholesterol (HDL) levels while lowering the bad cholesterol (LDL) and other fats in your bloodstream. Aim for at least 30 minutes daily. It doesn't have to be an intense workout, but your goal should be to keep your heart rate up.

Recommended activities

• Aerobic exercise: Activities like walking, jogging and cycling can improve your heart health and cholesterol.
• Strength training: Lifting weights or using resistance bands can also be beneficial.
• Consistency: Aim for at least 150 minutes of moderate-intensity exercise per week.

2.    Adopt a low cholesterol diet

One of the most effective ways to lower cholesterol is by changing your diet. Foods high in saturated fats and trans fats can increase your LDL cholesterol levels. Instead, focus on a diet rich in fruits, vegetables, whole grains and lean proteins.

Foods to limit

• Saturated fats: Red meat and full-fat dairy products contain saturated fats. Opt for lean cuts of meat and low-fat dairy instead.
• Trans fats: Fried foods and baked goods are often high in trans fats. Check food labels and avoid items that contain partially hydrogenated oils.
• Cholesterol-rich foods: Organ meats, shellfish and egg yolks are naturally high in cholesterol. Try limiting these in your diet.

Foods to include

• Fiber-rich foods: Whole grains, fruits and vegetables can help lower LDL cholesterol.
• Healthy fats: Olive oil, avocados and nuts contain monounsaturated fats that can improve cholesterol levels.
• Omega-3 fatty acids: Found in fatty fish like salmon and mackerel, these can help raise HDL cholesterol.

Evolution of the heart healthy diet

Nutrition | Gundersen Health System

3.    Quit harmful habits

Both smoking nicotine and drinking alcohol can adversely affect your cholesterol levels and overall heart health. By quitting these habits, you can improve your HDL cholesterol and reduce your risk of heart disease.

Benefits of quitting smoking and drinking

• Increases good cholesterol in your blood
• Lowers blood pressure, decreasing your risk of heart disease
• Improves the function of all body organs

4.    Maintain a healthy weight

Being overweight can contribute to high cholesterol levels. Losing even a small amount of weight helps lower LDL cholesterol and raise HDL cholesterol.

Steps to achieving a healthy weight

• Set realistic goals; start small: Aim to lose 1-2 pounds per week for sustainable weight loss.
• Monitor portion sizes: Be mindful of how much you eat and avoid oversized portions.
• Stay active: Incorporate physical activity into your daily routine.

How long does it take to reduce cholesterol?

The time it takes to see your bad cholesterol level start reducing can vary from person to person. Generally, significant changes will be observed within 3-6 months of making consistent lifestyle adjustments. Consistency is key, and maintaining healthy habits long-term will yield the best results for your cholesterol levels and overall health.

Managing cholesterol is a vital part of maintaining your heart health. By adopting a low cholesterol diet, increasing physical activity, maintaining a healthy weight and quitting harmful habits like smoking and drinking, you can effectively start making progress in reducing your bad cholesterol (LDL) level. Remember, consistency is crucial, and these lifestyle changes can lead to long-term health benefits.

Taking the first steps toward reducing cholesterol can feel overwhelming, but with dedication and support, you will ultimately achieve a healthier life.

Always consult with your primary care provider first before making any significant lifestyle changes to ensure they are the right choices for you and your health needs. For more information related to cholesterol and heart health, visit Cardiology (Heart Care) | Gundersen Health System.

“Depending on your age and other risk factors for cardiovascular disease, your doctor might recommend you start a medication like a statin to lower your cholesterol level. If you're hoping to avoid ever needing a statin or other cholesterol-lowering medications, prioritize living a healthy lifestyle. Eat a diet that's rich in fruits, vegetables and lean proteins, such as fish. Make sure you're exercising regularly, and if you're a smoker, you should certainly quit smoking.”
—Emily Dolan, MD, Internal Medicine, Gundersen Health System