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The Low-Cholesterol Lifestyle: Four Rules for the Road

It’s a given that the way we live has a big impact on our health. It should come as no surprise then that lifestyle changes are critical to lowering overall cholesterol and keeping levels in check. So what are the most important rules? Simple: If you carry excess weight, lose it. If you don’t exercise, start. If your diet isn’t healthy, change it. And if you smoke, quit.

Taking these actions can yield significant improvement in your cholesterol scores. So, take a moment to consider your lifestyle. You are likely to have high cholesterol if you are overweight or inactive, if members of your family have high levels, if you eat fatty foods, or if you smoke. Once you’re taken a personal inventory, it’s time to begin living according to new rules.

1. Manage Weight: Losing excess pounds can lower levels of LDL, the so-called “bad” cholesterol. Weight management is especially important for those with a cluster of heart-disease risks – a condition known as metabolic syndrome. The specific risks include having a large waist, high blood pressure, high blood-sugar levels, high triglycerides, and low HDL -- the “good” cholesterol. Despite the benefits of losing weight, it can be a daunting process. Consider your activity level and diet and take an honest assessment of your challenges; then create a plan for achieving your goals. Even a loss of five or 10 pounds can have a positive impact.

2. Eat Healthy: When it comes to heart health, diet can make a big difference. Aim for fiber-rich and cholesterol-lowering foods, and consume only enough calories to maintain or achieve a healthy weight.

** Gather whole grains: Foods such as whole-wheat pasta, whole-grain breads, brown rice, barley, and oats are all good choices; many bind cholesterol and help to remove it from the body. Plus, these complex carbohydrates provide a longer-lasting form of fuel than do simple carbohydrates made from white flour. And complex carbs help you to feel fuller, meaning you’ll be less tempted to snack on unhealthy foods.

** Go Fish: Foods containing omega-3 fatty acids, such as salmon, herring, and mackerel, promote heart health and contain less cholesterol than red meat. Strive to incorporate fish into your diet at least twice a week.

** Choose fruits and vegetables: Vegetables are high in fiber, which can lower overall cholesterol and aid in stabilizing arterial deposits. Grapefruit is a good choice because it contains a fiber called Pectin, thought to prevent the absorption of cholesterol and other fats. Wash and chop your favorite fruits and vegetables ahead of time and store them in the refrigerator – ready for the next time hunger strikes.

**Limit dietary cholesterol: Significant sources of cholesterol come from egg yolks, whole milk products, and organ meats. Consume no more than 300 mg of cholesterol a day, no more than 200 mg if you are at risk for heart disease. Consider lean meats and low-fat milk products.

**Drink alcohol in moderation: Those who drink in moderation (one drink per day for women and two per day for men) are thought to have a lower risk for heart disease than nondrinkers. Exceeding these limits, though, places a person at risk for a range of problems, including obesity, alcoholism, and high blood pressure.

**Eliminate trans fats: Trans fats are found in fried and packaged foods, such as donuts, crackers, cookies, and chips, and in fast foods. Focus on consuming polyunsaturated fats such as those found in nuts and seeds; they’ve been shown to reduce LDL levels. Eating monounsaturated fats, which are found in olive, canola, and peanut oils, can both lower LDLs and increase HDLs.

3. Exercise Regularly: The payoff from routine exercise is an increase in HDL. Exercise also helps to control or negate other risk factors for heart disease, including weight, high blood pressure, and diabetes. Aim for 30 to 60 minutes of activity five days a week, if not every day. Aerobic activity is especially valuable because it raises your heart rate and gives your lungs a workout. Activities such as walking, jogging, swimming, and cycling can provide a good aerobic workout. But even less intensive exercise, such as working in the yard work or cleaning house, is beneficial. Consult your physician before embarking on an exercise program.

4. Quit Smoking: No matter how you view it, smoking is a major health hazard and one of several major risk factors for heart disease. The good news is that – along with high cholesterol, excess weight, diabetes, high blood pressure, and physical inactivity – smoking is a risk factor you can control. Continuing to smoke increases the heart-disease risk for you and those around you, via second-hand smoke. Smoking has been shown to lower levels of HDL, increase LDL, and decrease the capacity for exercise. When you stop smoking your risk for heart disease begins to decline -- immediately.