High cholesterol raises your risk of heart disease and heart attacks. Medicines can help improve your cholesterol. But if you'd rather start with some healthy lifestyle changes to improve your cholesterol, try these five things.
If you already take cholesterol medicines, these healthy changes can boost the effect of your treatment and support better heart health.
1. Eat heart-healthy foods
A few changes in your diet can lower your "bad" cholesterol and improve your heart health:
- Cut back on saturated fats. Saturated fats are found mostly in red meat and full-fat dairy products. These fats can raise your total cholesterol, especially low-density lipoprotein (LDL). This often is called "bad" cholesterol. Eating less saturated fat can help lower your LDL levels and improve your heart health.
- Eliminate trans fats. Trans fats are harmful fats that often were found in some margarines, packaged cookies, cracker and cakes. On food labels, they may be listed as "partially hydrogenated vegetable oil." Trans fats can raise your overall cholesterol and increase your risk of heart disease. The U.S. Food and Drug Administration banned the use of partially hydrogenated vegetable oils on Jan. 1, 2021, but it’s still smart to check ingredient labels for partially hydrogenated oils. Even if the label says "0 grams" of trans fat, check the ingredient list for "Partially hydrogenated oil." If you see this, there may still be some trans fat.
- Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't lower LDL cholesterol. But they have other heart health benefits, including reducing blood pressure. Good sources of omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
- Eat more soluble fiber. Soluble fiber helps block some cholesterol from being absorbed into your bloodstream. You can find soluble fiber in foods such as oatmeal, kidney beans, Brussels sprouts, apples and pears.
- Add whey protein. Whey protein, found in dairy products, may be one of the main reasons dairy is good for your health. Studies show that taking whey protein supplements can help lower LDL cholesterol, total cholesterol and blood pressure.
2. Exercise on most days of the week and increase your physical activity
Regular exercise can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your healthcare professional's OK, work up to at least 30 minutes of exercise, such as brisk walking, five days a week. Or work up to vigorous aerobic activity, such as running or fast cycling, for at least 25 minutes three days a week.
Even short bursts of activity throughout the day can help have a positive effect on cholesterol levels. Consider:
- Taking a brisk walk at lunch.
- Biking to work.
- Playing a sport you enjoy.
To stay motivated, consider finding an exercise buddy or joining a fitness group.
3. Quit smoking
Quitting smoking can help raise your HDL cholesterol, the "good" cholesterol — and the health benefits start quickly:
- Within 20 minutes of quitting, your blood pressure and heart rate recover from the nicotine-induced spike.
- Within three months of quitting, your blood flow and lung function begin to improve.
- Within one year of quitting, your risk of heart disease is cut in half compared with someone who still smokes.
4. Lose weight
Even a small amount of extra weight can raise your cholesterol levels. Making simple changes can make a big difference:
- Swap sugary drinks for tap water.
- Choose healthier snacks such as air-popped popcorn or pretzels — but keep track of the calories.
- If you crave something sweet, try low-fat options such as fruit, sherbet or fat-free candies, such as jelly beans.
Look for ways to add more movement to your day. Use the stairs instead of taking the elevator. Park farther away and walk more. Take short walk breaks throughout the day. Do more standing activities, such as cooking, cleaning and yard work.
These small steps can help you lose weight and improve your heart health over time.
5. If you drink alcohol, do so in moderation
Drinking alcohol in moderation has been linked to higher HDL cholesterol, the "good" cholesterol. But the benefits aren't strong enough to recommend that people start drinking just for heart health.
If you drink alcohol, do so in moderation. For adults, that means up to one drink a day for women and up to two drinks a day for men.
Drinking too much alcohol can lead to serious health issues, including high blood pressure, heart failure and stroke.
If healthy changes aren't enough
Sometimes, healthy habits alone aren't enough to lower your cholesterol levels. If your healthcare professional prescribes medicine to help lower your cholesterol, take it exactly as you are told.
And keep up your healthy changes, such as healthy eating and staying active because they may allow you to take a lower dose of medicine.
