Is your cholesterol creeping upward? High cholesterol is a major risk factor for heart disease and stroke. Although it’s possible to lower cholesterol with medications, we recommend making lifestyle changes to improve your overall health and wellness. Here are 4 ways to lower your cholesterol the healthy and natural way.
How to Lower Your Cholesterol
Eliminate Trans Fats and Saturated Fats
Not all fats are created equal. According to the American Heart Association, eating food containing trans fat and saturated fat causes your body to produce even more, leading to high cholesterol levels. Avoid fried foods and commercial products, including cookies, crackers, and chips.
Eat Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are proven to increase good cholesterol, reduce blood pressure, and reduce triglycerides. Opt for salmon, tuna, mackerel, and herring for your lean meat. Other healthy sources of omega-3 fatty acids include walnuts, flaxseeds, and almonds.
Increase Soluble Fiber
Soluble fiber provides numerous benefits. Not only will it lower your LDL levels, but it’ll boost the good bacteria in the gut, leading to improved immunity and anti-inflammatory effects. You can add soluble fiber to your diet by eating fruits, beans, lentils, vegetables, avocado and oats.
Moderate physical activity can help increase high-density lipoprotein, the good cholesterol. We recommend getting at least 30 minutes of moderate to vigorous exercise a day. Some examples of aerobic exercises include, walking, biking, tennis, swimming, dancing, and jogging. The American Heart Association recommends strength training at least twice a week for optimal health. After being on a stable exercise program for a month, you should see improvements in your cholesterol.
Consultations for Cholesterol Treatment
High cholesterol puts you at much greater risk for a heart attack or stroke. Keeping your cholesterol at the right level is essential for a healthy lifestyle. If you’re ready to get your cholesterol under control, contact Lakeview Family Medicine today for a cholesterol treatment consultation. We’ll discuss your concerns and your medical history before creating a plan that works for your specific needs.