Cholesterol, a fatty substance found in your blood, plays a vital role in the body’s normal functioning and heart health. When levels become imbalanced, it can lead to the development of various cardiovascular issues, so maintaining optimal cholesterol levels is important for minimising your risk of health issues in the future.
Before we start, it’s important to understand the basics of cholesterol. Cholesterol is carried in the blood by lipoproteins, primarily low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Bad, or LDL, cholesterol is often referred to as such because it can contribute to plaque build-up in the arteries, which increases the risk of cardiovascular disease. Good, HDL, cholesterol, on the other hand has a positive effect, helping to remove LDL cholesterol from your arteries.
Thankfully, we all have a significant degree of control over our cholesterol levels through making the right lifestyle choices and keeping good dietary habits. Here are some of the ways you can positively impact your cholesterol levels to unlock your heart health.
Adopt a heart-healthy diet – Diet plays a key role in influencing cholesterol levels and by making educated choices, you can significantly impact your heart health. There are some basic dietary guidelines to follow, but reducing your intake of saturated and trans fats will be one of the major keys to getting your levels under control. Saturated fats are most frequently found in red meat, full-fat dairy products, and tropical oils like coconut. Trans-fats, meanwhile, are often lurking in processed and fried foods and these should be avoided at all costs, as these types of fats can significantly raise levels of LDL cholesterol.
Opting for unsaturated fats, including monounsaturated and polyunsaturated fats, will help to lower LDL cholesterol. Good sources of these types of healthy fats include olive oil, avocados, and fatty fish, such as salmon and trout.
Foods naturally high in soluble fibre, like oats, beans, and fruits, all help to reduce LDL cholesterol levels. Certain products, like margarines, are also fortified with plant sterols and stanols, which also help to lower LDL cholesterol. Nuts, such as almonds, walnuts, or pistachios, make a great quick and easy protein dense snack that if eaten regularly, will significantly contribute to lowering cholesterol levels.
Maintain a healthy weight – Carrying too much weight can raise blood levels of LDL cholesterol but by adopting a healthy diet and engaging in regular exercise, you can keep this factor under control. If you can consistently achieve and maintain a healthy weight, this will have a hugely positive impact on your cholesterol levels.
Exercise regularly – Getting regular physical activity will give your heart health a significant boost, as regular exercise not only helps keep your weight under control, it raises good HDL cholesterol levels and reduces bad LDL cholesterol. Strive to get at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, weekly, in addition to performing muscle-strengthening activities two or more days a week.
Quit smoking – Smoking not only damages your blood vessels and narrows arteries, it also lowers HDL cholesterol levels. Quitting is one of the best things you can do for your health, as you’ll significantly improve your heart health, as well as your cholesterol profile.
Limit alcohol – Excessive alcohol consumption can lead to higher triglyceride levels and can notably raise blood pressure and cholesterol. If you do choose to drink, make sure you do so in moderation – for most people, this means no more than one drink per day for women and up to two drinks per day for men.
Choose lean protein – Try to get the bulk of your protein from lean sources like skinless poultry, fish, beans, and tofu. Lean protein sources like this contain far less saturated fat than other sources of protein and can greatly help to lower LDL cholesterol.
Include omega-3 fatty acids – Rich levels of Omega-3 fatty acids are found in fish like salmon, mackerel, and trout and consuming these can help lower LDL cholesterol levels. If you’re not a fan of fish, you can consider fish oil supplements, but make sure you consult your healthcare provider before starting any new supplements.
Stay hydrated with green tea – The regular consumption of green tea has been associated with lower levels of LDL cholesterol and this is attributed to the antioxidants called catechins that the beverage is high in. These antioxidants mop up free radicals and have a protective effect on the body’s organs, meaning that drinking green tea can not only help you to detox, it can also be a heart-healthy choice.
Manage stress – Suffering from chronic stress can lead you to make poor dietary choices and place you at increased risk of heart disease. To positively impact cholesterol levels, implement effective stress-reduction techniques such as meditation, yoga, or deep breathing exercises, as these will also help you to calm down in moments of stress or anxiety.
Take medications as prescribed – In some cases, your cholesterol may be so high, or difficult to treat, that you need to go beyond making mere lifestyle modifications, as these alone may not be sufficient to manage your cholesterol. Your GP or healthcare provider may recommend medication like statins to help lower cholesterol and, if prescribed, you should make sure to take any medication as directed and attend regular check-ups.
