4 Things a Cardiologist Recommends for High Cholesterol

What Is High Cholesterol?

Cholesterol is a vital substance produced in the liver and plays important roles in the body, including aiding digestion, creating cells, and producing vitamins and hormones. While your body technically produces all the cholesterol it needs, cholesterol also comes from some of the foods we eat. Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can also raise your numbers. Even though cholesterol has many important jobs, too much of it can spell trouble for your heart health. “High cholesterol can affect any arteries all throughout the body, which can lead to major adverse events like heart attacks and strokes,” says Pankaj Lal, M.D., FACC, a cardiologist with Capital Cardiac Care.

4 Things a Cardiologist Says to Do for High Cholesterol

1. Start Exercising

If you are among the 1 in 5 American adults who are currently inactive, it’s time to dust off your sneakers. Physical activity can increase levels of helpful HDL cholesterol and decrease artery-clogging LDL cholesterol and fats in the blood, known as triglycerides. “The best workouts are ones that boost cardio health, like walking, running, or other aerobic activity outdoors like biking,” says Lal. “Whatever gets your heart pumping.” You can start with a simple 20-minute walk a day and gradually increase the duration and intensity. Try mixing it up daily to avoid boredom and find activities that you enjoy.

2. Limit Saturated Fat

Consuming foods high in saturated fat can increase your chances of developing high cholesterol. Saturated fat is found in animal foods like fatty cuts of meat, poultry, and full-fat dairy products. How much is okay? The American Heart Association recommends limiting saturated fat to 6% of your total daily calories (about 13 grams of saturated fat for someone who eats 2,000 calories daily).

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Make a few swaps to limit your saturated fat intake. Opt for lean cuts of beef, or chicken or turkey breast (ground white meat chicken or turkey works, too). When cooking, use olive oil in place of butter. Choose reduced-fat cheese over full-fat varieties, pour skim milk into your coffee instead of creamer, and try nonfat Greek yogurt instead of sour cream.

3. Eat More Fruits and Veggies

Ninety percent of Americans don’t eat enough fruits and vegetables. That doesn’t just mean fewer vitamins and minerals. It also makes it difficult to get enough fiber, especially cholesterol-lowering soluble fiber. This type of fiber is believed to reduce cholesterol by whisking cholesterol building blocks out of the body. Oranges, apples, pears, Brussels sprouts, carrots, and sweet potatoes are all great sources. Try whipping up some simple roasted Brussels sprouts or sheet-pan roasted root vegetables. You can also toss up a pear & arugula salad with candied walnuts.

4. Consider Medication

If you’ve committed to diet and exercise for at least six months but your blood work still shows high cholesterol levels, additional measures may be needed, says Lal. “Then medication may be required and should be taken daily to achieve optimal results.” However, the best outcomes occur when medication is paired with a healthy diet and regular exercise. “They all need to happen in tandem,” says Lal.

Conclusion:

Managing high cholesterol requires a combination of healthy lifestyle habits and potentially, medication. By following the recommendations outlined above, you can significantly improve your cholesterol levels and overall heart health. Remember to always consult with your primary care physician before starting any new medication or making significant changes to your diet and exercise routine.

FAQs:

Q: What are the common causes of high cholesterol?
A: High cholesterol is often caused by a combination of genetic and lifestyle factors, including a diet high in saturated and trans fats, lack of physical activity, smoking, and family history.

Q: How can I lower my cholesterol levels?
A: Lowering your cholesterol levels can be achieved through a combination of diet, exercise, and potentially, medication. Try to limit your intake of saturated and trans fats, increase your soluble fiber intake, and aim for at least 150 minutes of moderate-intensity exercise per week.

Q: How often should I check my cholesterol levels?
A: You should check your cholesterol levels every three months when starting a new medication and once levels improve, every six months to one year, or as your primary care provider advises.

Q: Can I quit smoking to lower my cholesterol levels?
A: Yes, quitting smoking can help lower your cholesterol levels. Research shows that smokers have higher total cholesterol and triglycerides and lower levels of beneficial HDL cholesterol. Quitting smoking can help improve your overall heart health and reduce your risk of developing high cholesterol.