As strong as that, the muscle the size of that fist, needs your help to stay strong. The food you eat and the amount of activity you do affects your heart health in an important way. For example, a high cholesterol diet can cause plaque buildup in your arteries, requiring your heart to work harder to circulate your blood. Conversely, exercising a lot, regulating weight, and maintaining a healthy diet can help reduce cholesterol levels and reduce the risk of heart disease, heart attacks, and strokes.
Although keeping your cholesterol in check is not the only way to support your heart health, this is a good place to start. Look at 8 tips for fighting high cholesterol.
EAT FIBER-RICH FOODS
Oatmeal, peas, sweet potatoes, beans, Brussels sprouts, carrots, eggplant, beets, pears, oranges, apples, prunes, and nectarines are all great sources of soluble fiber, which helps prevent your body’s absorption of cholesterol.
EXERCISE TO LOWER CHOLESTEROL
Exercise stimulates enzymes that move the cholesterol from the blood to the liver, which then excretes it from your body. Vigorous exercise makes the biggest difference, but any activity is helpful.
SHED A FEW POUNDS
Losing weight can help decrease your “bad cholesterol” and increase your “good cholesterol.” If you’re overweight, you may be able to significantly lower your cholesterol by shedding 5% to 10% of your body weight.
MANAGE YOUR STRESS
Stress increases your cortisol levels, raising blood-glucose and creating more triglyceride production. This leads to elevated cholesterol levels. Managing your stress in healthy ways (daily meditation, exercise, and adequate sleep) can actually help fight high cholesterol.
STOP SMOKING TO FIGHT HIGH CHOLESTEROL
Not only does smoking increase the damaging effects of “bad cholesterol” but studies have also shown that quitting smoking increases levels of “good cholesterol.” The additional benefits of quitting smoking for good are numerous as well.
WHEN DIET AND LIFESTYLE CHANGES AREN’T ENOUGH
If your cholesterol levels remain high even with significant lifestyle and dietary changes, your doctor may prescribe medication to help address your condition. At TriWest Research Associates, we may be able to offer the additional option of participation in one of our clinical research trials for the treatment of high cholesterol. For more information about what we do or to participate in one of our studies, give us a call or fill out our online contact form. Qualified participants will receive compensation for time and travel.
CUT BACK ON SATURATED FATS, TRANS FATS, AND DIETARY CHOLESTEROL
Butter, red meat, full-fat and low-fat dairy products, and palm and coconut oils are high in saturated fat. Partially hydrogenated fat is a trans fat (look for it on food labels), and egg yolks and organ meats contain dietary cholesterol. Cut back on these foods to lower your cholesterol.
EAT FATTY FISH TO FIGHT HIGH CHOLESTEROL
Fatty fish like salmon, sardines, herring, mackerel, and trout contain unsaturated omega-3 fatty acids that reduce inflammation, decrease triglycerides, lower blood pressure, and reduce the risk of heart disease. Replacing your red meats with these fish 2 to 4 times per week can help lower your cholesterol.
SWAP BUTTER FOR OLIVE OIL
The extra-virgin olive oil contains antioxidants that help prevent disease. And swapping out butter for olive oil can significantly lower your cholesterol – possibly even as much as some medications.
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