Reducing your cholesterol level

Friday 18th June 2010 11:26am

diet High cholesterol increases your risk of heart disease and heart attacks.

Lifestyle changes can help you to reduce cholesterol which in addition to reducing the risks of heart disease may in turn keep you off cholesterol-lowering medications or at least enhance the effect of those medications.

Lose weight

Carrying some extra kilos, even just a few, contributes to high cholesterol. So losing as little as 2 to 5 kilograms can help reduce cholesterol levels.

Start by taking an honest look at your eating habits and daily routine and consider:

If you eat when you're bored or frustrated then take a walk instead.
If you pick up fast food for lunch every day, pack something healthier from home.
If you're sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch.
Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator, walking to the corner store etc.
Take stock of what you currently eat and your physical activity level, and slowly adjust your food intake accordingly.

Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

Choose healthier fats - Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a general rule, you should get no more than 10 percent of your daily kilojoule intake from saturated fat. Choose leaner cuts of meat, low-fat dairy and monounsaturated fats found in olive, peanut and canola oils for a healthier option.

Eliminate trans fats - Trans fat can be found in fried foods and many commercial baked products, such as biscuits, crackers and snack cakes. Don't rely on packages that are labelled "trans fat-free." Read the ingredients list carefully. Beware it if contains partially hydrogenated oil.

Limit the cholesterol in your food - Aim for no more than 300 milligrams (mg) of cholesterol a day (less than 200 mg if you have heart disease). The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.

Select whole grains - Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.

Stock up on fruits and vegetables - Fruits and vegetables are rich in dietary fibre, which can help lower cholesterol.

Snack on seasonal fruits.
Experiment with veggie-based casseroles, soups and stir-fries.
If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful. Dried fruit tends to have more calories than does fresh fruit.

Eat foods rich in omega-3 fatty acids - Omega-3 fatty acids can help lower your LDL cholesterol. Some types of fish, such as salmon, mackerel and herring, are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds. Take a fish oil supplement if your diet is low on these food groups.

Exercise on most days of the week

Whether you're overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.

With your doctor's OK, work up to 30 to 60 minutes of exercise a day.

Adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make.

Consider:

Taking a brisk daily walk during your lunch hour
Riding your bike to work
Swimming laps
Playing a sport

To stay motivated, find an exercise partner or join an exercise group. Any activity is helpful so take those stairs or walk that short distance instead of driving the car.

Quit smoking

If you smoke, stop. Quitting can improve your HDL cholesterol level and the benefits don’t stop there.

Just 20 minutes after quitting, your blood pressure decreases.
Within 24 hours, your risk of a heart attack decreases.
Within one year, your risk of heart disease is half that of a smoker.
Within 15 years, your risk of heart disease is similar to someone who never smoked.

Drink alcohol only in moderation

Whilst moderate use of alcohol has been linked with higher levels of HDL cholesterol it is hardly a reason to increase consumption. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.

Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

Set goals and targets that you can achieve and maintain

Make sure the changes you choose to make are ones that you can continue, and don't be disappointed if you don't see results immediately.

If lifestyle changes aren't enough

Always take your medication as prescribed.

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels so if your doctor recommends medication to help lower your cholesterol, take it as prescribed, but continue your lifestyle changes as they will benefit in the longer term.

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.