Five Easy Ways to Lower Your Cholesterol Levels
Cholesterol Testing, Maidstone, Kent
Cholesterol is a waxy, fat-like substance found in all cells of the body. Whilst it’s necessary for the production of hormones, vitamin D, and substances that help digest foods, too much cholesterol in the blood can be harmful and increase the risk of heart disease.
Why your cholesterol could be harming your health
When cholesterol levels are too high, it can build up on the walls of your arteries. This build-up is known as plaque, which can narrow the arteries and make them less flexible—a condition called atherosclerosis. If a clot forms and blocks a narrowed artery, it can result in a heart attack or stroke.
High cholesterol often doesn’t have any symptoms. Thus, many people don’t know that their cholesterol levels are too high. It’s important to get your cholesterol levels checked with a blood test to know where you stand.
Here are five easy ways to lower your cholesterol levels and improve your long-term health
Adopt a heart-healthy diet
Eating foods that are rich in fibre and omega-3 fatty acids can help lower cholesterol levels. Include more fruits, vegetables, whole grains, and fatty fish like salmon or mackerel in your diet. Also, reducing the intake of saturated fats found in red meat and dairy products and eliminating trans fats, commonly found in partially hydrogenated oils and many baked goods, will help to lower cholesterol.
Replace saturated fats with monounsaturated and polyunsaturated fats
Monounsaturated fats are found in olive and rapeseed oils, avocados, nuts, and seeds. Polyunsaturated fats are also found in nuts and seeds, as well as in corn oil and oily fish.
Exercise regularly
Regular physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. Aim for at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Quit smoking
Smoking lowers HDL cholesterol levels and damages your blood vessels, making them more susceptible to plaque build-up. Quitting smoking can improve your HDL cholesterol level and provide numerous other health benefits.
Limit alcohol consumption
Drinking alcohol in moderation can potentially lead to higher HDL cholesterol levels, but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. If you drink alcohol, do so in moderation, meaning up to one drink a day for women and one to two drinks a day for men.
Consider medication as a last resort
If lifestyle changes alone aren’t enough to lower your cholesterol levels, your doctor might prescribe medication. Statins are the most commonly used medication for high cholesterol because they effectively reduce LDL cholesterol.
By implementing these changes, you can lower your cholesterol levels and significantly reduce the risk of heart disease and stroke, ensuring a healthier, more vibrant future. Remember, it’s important to consult with a healthcare provider before starting any new diet or exercise program, especially if you have chronic health conditions or are taking medication.
What can I do next?
You could consider an Illuminate Health Assessment with our GP, which will help you to understand your current and potential health status. Read more about the health checks available.
Disclaimer: Please be aware that results and benefits may vary from patient to patient taking into consideration factors such as age, lifestyle and medical history.
