High cholesterol, especially “bad” cholesterol, poses a significant threat to heart health, increasing the risk of heart diseases and heart attacks. “Bad” cholesterol specifically refers to low-density lipoprotein (LDL) cholesterol. LDL contributes to plaque buildup in the walls of the heart’s arteries, leading to conditions like atherosclerosis (artery hardening).
Atherosclerosis increases the risk of heart attacks and strokes and reduces blood flow to organs. While cholesterol levels are usually managed with a type of medication called statins, Dr. Adriana Quinones-Camacho states that lifestyle changes can often be more effective at permanently lowering LDL levels. Cardiologists recommend four lifestyle changes that could possibly lower cholesterol without statins.
1. Exercise and increasing your physical activity
Moderate physical activity motivates the production of high-density lipoprotein (HDL) cholesterol, which is the “good” cholesterol. Aim for at least 30 minutes of moderate activity five days a week or 20 minutes of high intensity exercise three times a week, but always check with your doctor before going forward with these exercises. Short bursts of movement throughout the day can help you burn calories and improve cholesterol. Physical activities such as taking a brisk walk during lunch, biking to work, or playing a sport you enjoy. Find support groups or find a friend to join you in these activities to stay motivated.
2. Know your fats
The type of fats you consume influences the management of your cholesterol levels. Saturated and trans fats, found in red meat, butter, and processed foods, increase LDL cholesterol and should be limited. Foods like walnuts, salmon, and mackerel are rich in healthy fats like omega-3 fatty acids. These omega-3 fatty acids can reduce LDL while promoting better cardiovascular health.
When cooking, using olive oil can lower LDL by up to 15%, similar to the effect of low-dose medication. Extra-virgin olive oil is particularly beneficial due to its antioxidant properties and its promotion of HDL lipids which, subsequently, aids in lowering high cholesterol live . Prioritize consuming foods rich in unsaturated fats over saturated ones, which can significantly improve their lipid profiles.
3. Weight loss
Excess weight can lead to higher levels of LDL cholesterol, increasing the risk of heart disease. By making small, impactful lifestyle changes, individuals can develop effective methods of losing weight. Changing your diet to cut out unnecessary calories, boost your activities in your routine and increasing standing activities such as yardwork, are some strategies to aid in weight loss. Every step toward a more active lifestyle helps reduce cholesterol and improves health in general.
4. Cut out the sugar, go for fiber
Soluble fiber binds to cholesterol in the digestive system and prevents its absorption into the bloodstream. Consuming fiber-rich foods such as oatmeal, apples, prunes, beans, and whole grains can lead to a significant decline in LDL levels, aiding in lowering high cholesterol. Reducing excessive sugar intake contributes to weight loss and improves lipid profiles. By incorporating fiber-rich foods and minimizing sugar consumption, individuals can maintain healthy cholesterol levels.
Additional Tips for Cholesterol Management
Additional strategies of recommended lifestyle changes to explore to lower cholesterol are Quitting smoking as smoking lowers HDL cholesterol and contains compounds that increase risks to heart health. While moderate alcohol consumption can be beneficial, raising HDL (“good” cholesterol) levels in some individuals, excessive drinking increases triglycerides and is harmful to heart health and damaging to lipid profiles.
Consultations with your doctor will help identify which lifestyle changes are suitable for you according to your health profile. Doctors can also aid in strategies most effective to you in lowering high cholesterol, subsequently improving overall health. These lifestyle changes can significantly benefit heart health, lower cholesterol levels and even prevent LDL build up in the arteries.
The Role of Medication
Lifestyle changes are often sufficient for lowering high cholesterol levels without statins in mild cases. However, some individuals may require medication due to genetic predispositions or severe lipid imbalances. It is always advised to consult a health professional to get legitimate advice on treatments that are best for lowering high cholesterol.
Statins are still widely accessible and used for treatment for those at high-risk of cardiovascular illnesses. They’ve been proven to be effective in combating LDL levels. However, with the proper medical advice, combining medication with healthy habits benefits the effectiveness of the medication and minimizes its side effects.
Conclusion
By consuming healthy fats, increasing dietary fiber, staying active, and consulting doctors regularly, individuals can improve their heart health by lowering cholesterol without statins or other medications. This is only in milder cases but for those who are chronic or those who are genetically predisposed, medication might help manage in lowering high cholesterol. It’s important to go in for medical check-ups. Regular medical consultations provide imperative guidance in maintaining progress and adjusting strategies to lowering cholesterol levels.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
Read More: Cholesterol Type May Influence Your Risk of Heart Attack, Research Finds