You’ve just left your doctor’s office. Your appointment was a routine check-up that you have every year. But this year, it was a bit different. Your physician said you need to work on lowering your cholesterol because your numbers are a bit too high. This isn’t meant to scare you, only increase your awareness because cholesterol is key to having a healthy heart. Maintaining healthy cholesterol levels can lower your chances of getting heart disease or having a stroke. So, let’s get you on the right track and keep that heart healthy.
One of the simplest ways to improve your cholesterol is to exercise most days of the week. We understand this can sound boring and even time-consuming, but exercising can be quick, easy and free - not to mention it helps reduce your cholesterol levels. Putting in hours at the gym isn’t necessary; you can take a brisk walk during your lunch hour or ride your bike to work. If you’re up for something a bit more physical, play some tennis or basketball with friends. You can even join an exercise group to help yourself stay motivated. As long as you can put in 20 to 30 minutes of exercise five times a week, you’re in good shape!
Are you a “cheeseburger and fries” kind of person? If so, you’ll want to curb some of those habits to help lower your cholesterol. You’ll be surprised at how just a few changes in your diet can help. Apples, Brussels sprouts, oatmeal and pears are rich in soluble fiber which can reduce the absorption of cholesterol into your bloodstream. Try incorporating dairy foods into your meals and snacks that contain whey protein such as Ricotta cheese, yogurt and goat milk. Don’t get us wrong, it’s okay to splurge every now and then on that greasy cheeseburger. But for the most part, you’ll want to say goodbye to foods that are high in saturated fats such as fatty cuts of beef, pork, butter, whole milk and fried foods.
If you smoke, you absolutely must quit! Smoking is like bait for your LDL (bad cholesterol) and for your triglycerides (a type of fat found in your blood). It gives them both something to feed on, causing a waxy plaque to build up in your arteries. Your bad cholesterol increases with each cigarette you smoke, increasing your risk of blood clots. Once you quit, your cholesterol immediately begins to recover, and with every cigarette-free day you’ll only get healthier.
We mentioned exercising and being physically active earlier, but we didn’t equate that to weight loss. If you’re overweight, and you can discuss this with your doctor, shedding some pounds will be extremely beneficial to improving your cholesterol. And to help motivate you, think of it like this: dropping weight will not only positively change your cholesterol levels, but it will help prevent type II diabetes, the risk of heart attack and stroke, and high blood pressure. So regardless, you’re in for some great health and physical changes by losing some of that excess weight you’re carrying around.
The staff at Touchette Regional Hospital wants to help you get and stay healthy by improving your cholesterol. There are various lifestyle changes you can make today toget started. Don’t let your weight, your addiction to nicotine or your love of fried foods get in the way of your health. Take the first step and take it slow. By making healthy choices and working with your doctor, your cholesterol will be exactly where it should be!