You Just Found Out You Have High Cholesterol—Here Are 4 Things a Cardiologist Recommends Doing
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You Just Found Out You Have High Cholesterol—Here Are 4 Things a Cardiologist Recommends Doing
What Is High Cholesterol?
High cholesterol is a common condition that affects millions of Americans. According to the American Heart Association, high cholesterol is a major risk factor for heart disease, which is the leading cause of death in the United States. High cholesterol is often referred to as the “silent killer” because it has no symptoms, and many people are unaware that they have it until it’s too late.
Cholesterol is produced in the liver and plays important roles in the body, including aiding digestion, creating cells, and producing vitamins and hormones. While your body technically produces all the cholesterol it needs, cholesterol also comes from some of the foods we eat. Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can also raise your numbers.
4 Things a Cardiologist Says to Do for High Cholesterol
1. Start Exercising
Physical activity is one of the most effective ways to lower your cholesterol levels. If you are among the 1 in 5 American adults who are currently inactive, it’s time to dust off your sneakers. Physical activity can increase levels of helpful HDL cholesterol and decrease artery-clogging LDL cholesterol and fats in the blood, known as triglycerides.
Exercise can also help reduce stress, improve sleep quality, and boost your mood. The best workouts are ones that boost cardio health, like walking, running, or other aerobic activity outdoors like biking. Whatever gets your heart pumping.
2. Limit Saturated Fat
Consuming foods high in saturated fat can increase your chances of developing high cholesterol. Saturated fat is found in animal foods like fatty cuts of meat, poultry, and full-fat dairy products.
The American Heart Association recommends limiting saturated fat to 6% of your total daily calories (about 13 grams of saturated fat for someone who eats 2,000 calories daily). You can make a few simple swaps to reduce your saturated fat intake. For instance, instead of processed meats like sausage or bacon, opt for lean cuts of beef, or chicken or turkey breast. When cooking, use olive oil in place of butter. And if you eat dairy, choose reduced-fat cheese over full-fat varieties.
3. Eat More Fruits and Veggies
Ninety percent of Americans don’t eat enough fruits and vegetables. That doesn’t just mean fewer vitamins and minerals. It also makes it difficult to get enough fiber, especially cholesterol-lowering soluble fiber. This type of fiber is believed to reduce cholesterol by whisking cholesterol building blocks out of the body.
Fruits and vegetables are also packed with antioxidants, which help protect your heart health by reducing inflammation and improving blood flow. Aim to eat at least 5 servings of fruits and vegetables daily. You can also consider taking a fiber supplement if you’re having trouble getting enough from your diet.
4. Consider Medication
If you’ve committed to diet and exercise for at least six months but your blood work still shows high cholesterol levels, additional measures may be needed. Medication can help lower your cholesterol levels and improve your overall heart health.
However, the best outcomes occur when medication is paired with a healthy diet and regular exercise. They all need to happen in tandem. Your primary care provider will work with you to develop a personalized treatment plan that’s right for you.
Other Tips for Managing High Cholesterol
Watch Your Blood Pressure
High blood pressure can increase stress on your arteries, leading to stiffer arteries and more plaque buildup. Managing your blood pressure through diet and regular exercise can help reduce your risk of heart disease.
If You Smoke, Quit
Research shows that smokers have higher total cholesterol and triglycerides and lower levels of beneficial HDL cholesterol. Smoking increases inflammation in blood vessels, which can lead to plaque buildup.
Quitting smoking isn’t easy, but it’s worth it. If you need help, your primary care provider can discuss options like nicotine patches or gums with you. Or consider joining a smoking cessation program.
Conclusion
If you’ve found out you have high cholesterol, there are steps you can take to manage and even lower it. By following these recommendations, you may significantly improve your cholesterol levels and overall heart health.
FAQs
Q: What are the signs and symptoms of high cholesterol?
A: High cholesterol has no symptoms, which is why it’s often referred to as the “silent killer.”
Q: How can I lower my cholesterol levels?
A: You can lower your cholesterol levels through a combination of diet, exercise, and medication.
Q: What foods should I eat to lower my cholesterol?
A: Focus on eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid foods high in saturated and trans fats, added sugars, and salt.
Q: How often should I get my cholesterol levels checked?
A: You should get your cholesterol levels checked every 5-10 years, or as recommended by your primary care provider.
Q: Can high cholesterol be reversed?
A: In some cases, high cholesterol can be reversed through lifestyle changes and medication. However, it’s often a lifelong condition that requires ongoing management.
