Top 5 Lifestyle Changes to Improve Cholesterol
Lifestyle Changes Can Help To improve your cholesterol – and to improve the cholesterol-lowering power of the drug.
by Mayo Clinic staff
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- Reduce saturated fat. Saturated fats, found mostly in red meat and full-fat dairy, raise your total cholesterol. Reducing your intake of saturated fat can lower your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
High cholesterol increases the risk of heart disease and heart attack. Medicines can help improve your cholesterol. But if you want to make lifestyle changes first to improve your cholesterol, try these five healthy changes.
If you are already taking medication, these changes can improve their cholesterol-lowering effect.
1. Eat heart-healthy foods
Some changes in your diet can lower cholesterol and improve heart health:
Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oils,” are commonly used in margarine and store-bought cookies, crackers, and cakes. Trans fats raise overall cholesterol levels. The U.S. Food and Drug Administration has banned the use of partially hydrogenated vegetable oils until January 1, 2021.
Omega-3 fatty acids do not affect LDL cholesterol. But they also have other heart health benefits, including lowering blood pressure. Foods that contain omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flax seeds.
- 2. Exercise and increase your physical activity most days of the week
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- September 2, 2022
Your Guidelines for Lowering Cholesterol with TLC. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf Accessed 22 May 2018. Kumar P et al. Lipid and metabolic disorders. In: Kumar and Clark in Clinical Medicine. 9th edition. Philadelphia, PA: Elsevier; 2017. https://clinicalkey.com. Accessed 22 May 2018.Tangney CC et al. Lower blood lipids through diet or dietary supplements. https://www.uptodate.com/contents/search. Accessed 22 May 2018. Catapano AL et al. 2016 ESC/EAS Guidelines for the management of dyslipidemia: The European Society of Cardiology (ESC) and European Society of Atherosclerosis (EAS) dyslipidemia management tasks were developed with the special contribution of the European Association for Cardiovascular Prevention and Rehabilitation (EACPR). Atherosclerosis. 2016;253:281. 2015-2020 Americans Dietary Guidelines. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed 22 May 2018.Final on partially hydrogenated oils (removal of trans fats) OK. U.S. Food and Drug Administration. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm449162.htm. Accessed June 28, 2018.Cooking to lower cholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WwMFAVMvxmA. Accessed 22 May 2018. Fekete AA et al. Whey protein reduces blood pressure and improves endothelial function and lipid biomarkers in prehypertensive and mildly hypertensive adults: results of the chronic Whey2Go randomized controlled trial. American Journal of Clinical Nutrition. 2016;104:1534. Douglas PS. The role of exercise and fitness in the prevention of atherosclerotic cardiovascular disease. https://www.uptodate.com/contents.search. Accessed 30 May 2018.AskMayoExpert. Hyperlipidemia (adults). Rochester, MN: Mayo Foundation for Medical Education and Research; 2018. Accessed 22 May 2018.Braun LT, et al. Exercise on lipoproteins and hemostasis factor influence. https://www.uptodate.com/contents/search. Accessed 30 May 2018.Tobacco-Free Living: Benefits and Milestones. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/QuittingSmoking/Smoke-free-Living-Benefits-Milestones_UCM_322711_Article.jsp. Accessed 230 May 2018.Tangney CC et al. Cardiovascular benefits and risks of moderate alcohol consumption. https://www.uptodate.com/contents/search. Accessed 31 May 2018. Bonow RO et al., eds. Risk markers and primary prevention of cardiovascular disease. In: Browald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th edition. Philadelphia, PA: Saunders Elsevier; 2019. https://www.clinicalkey.com. Accessed 30 May 2018.See more in depth
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Exercise can improve cholesterol. Moderate physical activity helps raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. Get 30 minutes of physical activity at least 5 times a week or 20 minutes of vigorous aerobic activity 3 times a week with your doctor’s approval.
Increasing physical activity, even several times a day in short intervals, can help you start losing weight. Consider:
- Take a brisk walk at lunchtime every day
To stay motivated, consider finding a workout buddy or joining a workout group.
3. Quit smoking
Quitting smoking can raise your HDL cholesterol levels. The benefits come quickly:
- Within 20 minutes of quitting smoking , your blood pressure and heart rate recover from cigarette-induced spikes
Within three months of quitting smoking, your blood circulation and lung function begin to improve Within a year of quitting smoking, your risk of heart disease is half that of a smoker
4. Losing weight
Even a few extra pounds can cause high cholesterol. Small changes add up. If you drink sugar-sweetened beverages, use tap water instead. Grab some air popcorn or pretzels — but watch the calories. If you have a sweet tooth, try sherbet or a low-fat or no-fat candy like jelly beans.
Find ways to incorporate more activities into your daily routine, such as using the stairs instead of the elevator or parking further away from the office. Take a walk during breaks from work. Try increasing standing activities, such as cooking or doing yard work.
5. Moderate alcohol consumption only
Moderate alcohol consumption was associated with HDL levels
If you drink alcohol, be sure to do so in moderation. For healthy adults, that means up to one drink per day for women of all ages and men over 65, and up to two drinks per day for men 65 and younger.
Excessive drinking can lead to serious health problems, including high blood pressure, heart failure and stroke.
If you don’t change your lifestyle…
Sometimes healthy lifestyle changes are not enough to lower cholesterol levels. If your doctor recommends medication to help lower cholesterol, take it as prescribed while continuing to make lifestyle changes. Lifestyle changes can help keep your medication doses low.
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