{"categories":"Condition,Person Group Concept,Person Group Concept,Theme of Focus","keywords":"Diagnosable condition,High blood cholesterol,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle,Clinical Focus Value Set,Home Treatment","abstract":"\u003cp\u003eUnderstand the diet and lifestyle steps you can take to improve your cholesterol.\u003c/p\u003e","title":"Top 5 lifestyle changes to improve your cholesterol","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eHigh cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.\u003c/p\u003e\u003cp\u003eIf you already take medications, these changes can improve their cholesterol-lowering effect.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e1. Eat heart-healthy foods\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eA few changes in your diet can reduce cholesterol and improve your heart health:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eReduce saturated fats.\u003c/strong\u003e Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol \u0026mdash; the \"bad\" cholesterol.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEliminate trans fats.\u003c/strong\u003e Trans fats, sometimes listed on food labels as \"partially hydrogenated vegetable oil,\" are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEat foods rich in omega-3 fatty acids.\u003c/strong\u003e Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eIncrease soluble fiber.\u003c/strong\u003e Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAdd whey protein.\u003c/strong\u003e Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e2. Exercise on most days of the week and increase your physical activity\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eExercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the \"good\" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.\u003c/p\u003e\u003cp\u003eAdding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eTaking a brisk daily walk during your lunch hour\u003c/li\u003e    \u003cli\u003eRiding your bike to work\u003c/li\u003e    \u003cli\u003ePlaying a favorite sport\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTo stay motivated, consider finding an exercise buddy or joining an exercise group.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e3. Quit smoking\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eQuitting smoking improves your HDL cholesterol level. The benefits occur quickly:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eWithin 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike\u003c/li\u003e    \u003cli\u003eWithin three months of quitting, your blood circulation and lung function begin to improve\u003c/li\u003e    \u003cli\u003eWithin a year of quitting, your risk of heart disease is half that of a smoker\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e4. Lose weight\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eCarrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels \u0026mdash; but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.\u003c/p\u003e\u003cp\u003eLook for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e5. Drink alcohol only in moderation\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eModerate use of alcohol has been linked with higher levels of HDL cholesterol \u0026mdash; but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.\u003c/p\u003e\u003cp\u003eIf you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.\u003c/p\u003e\u003cp\u003eToo much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eIf lifestyle changes aren't enough …\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20045935","object_id":"a9680815-3e31-4b00-8ad8-81cf984b393b","updated_at":"2018-08-11","meta_keywords":"","benefit_summary":"\u003cp\u003eLifestyle changes can help improve your cholesterol \u0026mdash; and boost the cholesterol-lowering power of medications.\u003c/p\u003e","sections":{"":"\u003cp\u003eHigh cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.\u003c/p\u003e\u003cp\u003eIf you already take medications, these changes can improve their cholesterol-lowering effect.\u003c/p\u003e","1. Eat heart-healthy foods":"\u003cp\u003eA few changes in your diet can reduce cholesterol and improve your heart health:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eReduce saturated fats.\u003c/strong\u003e Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol \u0026mdash; the \"bad\" cholesterol.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEliminate trans fats.\u003c/strong\u003e Trans fats, sometimes listed on food labels as \"partially hydrogenated vegetable oil,\" are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEat foods rich in omega-3 fatty acids.\u003c/strong\u003e Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eIncrease soluble fiber.\u003c/strong\u003e Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAdd whey protein.\u003c/strong\u003e Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.\u003c/li\u003e\u003c/ul\u003e","2. Exercise on most days of the week and increase your physical activity":"\u003cp\u003eExercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the \"good\" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.\u003c/p\u003e\u003cp\u003eAdding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eTaking a brisk daily walk during your lunch hour\u003c/li\u003e    \u003cli\u003eRiding your bike to work\u003c/li\u003e    \u003cli\u003ePlaying a favorite sport\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTo stay motivated, consider finding an exercise buddy or joining an exercise group.\u003c/p\u003e","3. Quit smoking":"\u003cp\u003eQuitting smoking improves your HDL cholesterol level. The benefits occur quickly:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eWithin 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike\u003c/li\u003e    \u003cli\u003eWithin three months of quitting, your blood circulation and lung function begin to improve\u003c/li\u003e    \u003cli\u003eWithin a year of quitting, your risk of heart disease is half that of a smoker\u003c/li\u003e\u003c/ul\u003e","4. Lose weight":"\u003cp\u003eCarrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels \u0026mdash; but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.\u003c/p\u003e\u003cp\u003eLook for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.\u003c/p\u003e","5. Drink alcohol only in moderation":"\u003cp\u003eModerate use of alcohol has been linked with higher levels of HDL cholesterol \u0026mdash; but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.\u003c/p\u003e\u003cp\u003eIf you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.\u003c/p\u003e\u003cp\u003eToo much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.\u003c/p\u003e","If lifestyle changes aren't enough …":"\u003cp\u003eSometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}