Tips for Lowering Your Cholesterol
According to the Centers for Disease Control and Prevention, nearly 94 million adults in America live with high cholesterol. High cholesterol has no symptoms, but it dramatically increases the risk of heart disease, stroke, and other life-threatening health conditions.
September is Cholesterol Education Month. Since high cholesterol does not produce signs and symptoms, many individuals may not know they have it. This month is the perfect time to learn what cholesterol is and ways to lower and manage your cholesterol levels.
What is Cholesterol?
Cholesterol gets a bad reputation, but it’s not inherently bad. Cholesterol is a waxy substance your body uses to build cells and produce hormones. The liver naturally produces cholesterol, usually enough for the body to perform needed functions. However, people often consume additional cholesterol through the foods they eat. Too much cholesterol can lead to a buildup of fatty deposits in the blood vessels, which can clog the arteries and cause heart disease.
There are two types of cholesterol; low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Generally, when someone says they have high cholesterol or poor cholesterol levels, they’re referring to the amount of LDL in their blood. People call LDL bad cholesterol because it’s the one that builds up on the artery walls causing them to harden and narrow. Good cholesterol is HDL because it picks up excess cholesterol and transports it back to the liver.
Lowering Your Cholesterol
Numerous things can cause high cholesterol. Individuals with diabetes, lupus, HIV, or kidney disease are more prone to high cholesterol. However, most people can lower their cholesterol with a few lifestyle modifications.
Adopt a healthy diet
One of the most significant contributors to high cholesterol is a person’s diet. Adopting a healthy diet can help lower your cholesterol.
- Reduce saturated fats. Saturated fats are prominent in red meats and animal byproducts, primarily dairy. Try incorporating lean meats, such as chicken and fish, into your diet. You can also replace cheese, milk, and yogurt with dairy-free alternatives made from soy or nuts.
- Eliminate trans fats. Trans fats are in prepacked foods and snacks, like your favorite grocery store cookies or crackers. If you’re a fan of snacks or sweets, try switching to fresh baked goods or snacks from a bakery or deli.
- Get more soluble fiber. Soluble fiber can help the body get rid of excessive cholesterol. Eating beans, Brussel sprouts, avocados, and flax seeds can incorporate more soluble fiber.
Increase your physical activity
Regular physical activity strengthens the body, including essential organs like the heart. Exercise also plays a vital role in maintaining a healthy weight, which is crucial in lowering cholesterol. Try to get 30 to 40 minutes of physical activity most days of the week. Exercise doesn’t mean you must complete high-intensity workouts, but find ways to move your body and get your heart rate up. Popular physical activities for seniors include walking, hiking, jogging, swimming, cycling, and yoga.
Quit smoking
Smoking is an addictive habit and is difficult to quit. Smoking lowers your HDL levels, which your body needs to manage LDL levels. Therefore, quitting smoking will give you more HDL to help flush out LDL. If you’re having trouble removing cigarettes from your life, talk to your healthcare provider for treatment options.
Visit your doctor regularly
Doctors determine cholesterol levels through a blood test, and in some instances, if cholesterol is too high, you may require medications or other treatments to lower your cholesterol. Your doctor can also determine if your high cholesterol levels are putting you at risk for other medical complications such as heart disease. Make sure you visit your doctor regularly to manage your cholesterol and maintain your overall health.
How Visiting Angels can Help
If you’re an older adult struggling with high cholesterol and need help making lifestyle modifications, the team at Visiting Angels can help. Our team of compassionate caregivers can assist with non-medical tasks such as preparing healthy meals, taking a brisk walk around the neighborhood, transporting you to doctor’s appointments, or reminding you to take your cholesterol medications. Our caregivers also help with light housekeeping, personal grooming, mobility assistance, and more.
Our Rockwall office serves those in Rockwall and the surrounding communities. If you want to learn more about our services, send us a message or call 214.703.8123.