I’m at an age where I don’t really need to worry about my cholesterol all that much. (I’m 18) But, I’d like to prevent myself from having heart problems when I get older. I see all these advertisements on TV and the internet for drugs that can lower your cholesterol, but I know that you can lower your cholesterol through exercise, and diet. Is there any other everyday activity that I can do to lower my cholesterol?
Hi Theauthor217,
Here are 8 steps you can take to lower cholesterol levels:
1. Know your numbers
I agree with Dr. House in that you need to know your LDL, HDL, and triglyceride levels to determine appropriate actions. The most effective way to raise HDL is not necessarily the best way to lower LDL.
2. Evaluate your lifestyle
Know risk factors you can change and those you cannot.
3. Balance your fats
Reduce unhealthy saturated fats in your diet and replace them with heart healthy unsaturated fats.
4. Be active
Physical activity lowers triglycerides and raises HDL (good) cholesterol.
5. Eliminate trans fats
Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and raise triglycerides.
6. Understand triglycerides
Triglycerides are impacted the most by your simple sugar and alcohol intake.
7. Increase dietary fiber
You need 25-35 grams of dietary fiber daily, especially soluble fiber.
8. Add omega 3 fatty acids
Omega 3 fatty acids are involved in the regulation of heart rate, blood pressure, and blood clotting.
Here’s a post with more details – http://www.lisanelsonrd.com/blog/your-checklist-to-lower-cholesterol
All the best,
Lisa Nelson RD