High cholesterol can lead to serious health risks such as high blood pressure, diabetes, stroke, and cancer. Gradual changes in diet, lifestyle, and physical activity levels can help lower cholesterol safely, along with medication as a last resort. Reducing saturated fat, maintaining a healthy weight, and increasing exercise are key steps to lowering cholesterol. A total cholesterol goal below 200 points is optimal.
High cholesterol affects hundreds of millions of people around the world. Although cholesterol is necessary for the body to grow new cells, produce hormones, and insulate nerves, too high a level of cholesterol can cause serious health risks. High blood pressure, diabetes, stroke, and cancer can all be caused by untreated high cholesterol.
The best way to lower cholesterol may be different for each individual, but doctors agree that a systematic approach is best. Gradual changes in diet, lifestyle, and physical activity levels will help lower cholesterol safely. Medication is also an option, as a last resort, but not all medications are right for everyone.
The main lifestyle changes needed to lower cholesterol include maintaining a healthy body weight, increasing exercise, reducing fat and cholesterol in the diet, and eating more foods high in carbohydrates and fiber. Some foods that can help lower cholesterol include fresh fruits, vegetables, and whole grains. According to the Mayo Clinic, oats and oat bran, walnuts, almonds, olive oil and fish can help maintain or even lower cholesterol levels.
Other lifestyle changes that can have a significant impact on lowering cholesterol include reducing sodium levels and quitting smoking. Also, these changes will reduce the risk of heart disease. Adopting a healthier lifestyle in general will result in lower cholesterol levels over time.
Reducing saturated fat is the key to lowering high cholesterol. A study conducted by the Heart Research Institute in Sydney, Australia, found that even a meal high in saturated fat can impede the ability of “good” cholesterol, or high-density lipoprotein (HDL), to protect arteries from plaque. This unique food can also reduce the ability of arteries to expand and carry blood to organs and tissues.
Saturated fat is so important to the cholesterol level in the body that for every 1 percent decrease in saturated fat in the diet, the cholesterol level decreases by approximately 2 points. Research has shown that a diet that gets 30 percent of its calories from fat is best for maintaining normal cholesterol levels.
Weight loss and control are another important step in lowering cholesterol. Cutting calories and increasing activity levels is the only safe and effective way to lose and/or control weight. By reducing saturated fat and increasing fiber, calories are automatically reduced. Keeping dietary cholesterol to less than 300 mg per day and limiting red meat and eggs is also beneficial.
A total cholesterol goal below 200 points is optimal. Doctors recommend an HDL count of 39 to 59 and an LDL count of 130 or less. In general, a diet low in saturated fat, increased exercise, and medication, when appropriate, is the best way to lower cholesterol.
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