Change Your Lifestyle to Lower Cholesterol Levels

Cholesterol is a fatty, waxy substance that your liver naturally produces and is present in your blood. Your body needs cholesterol for essential functions, but having too much of it can raise your risk of heart disease. The good news is that you can manage your cholesterol levels and support your heart health by making a few lifestyle changes. Simple lowering cholesterol tips like eating a nutritious diet, getting regular exercise, and reducing stress can make a big difference in keeping your cholesterol in a healthy range.

Understanding Cholesterol

There are two main types of cholesterol: ⁽¹⁾

• Low-Density Lipoprotein (LDL): Known as “bad” cholesterol, LDL can contribute to the buildup of plaque in your arteries, increasing the risk of coronary heart disease.
• High-Density Lipoprotein (HDL): Referred to as “good” cholesterol, HDL helps remove excess cholesterol from your bloodstream, protecting against heart disease.

How is Cholesterol Measured?

High cholesterol typically has no noticeable symptoms, making it important to get your levels checked regularly. The only way to know your cholesterol levels is through a simple blood test. For adults aged 45 and over, this can be done during a Heart Health Check with your GP. However, if you are Aboriginal or Torres Strait Islander, it’s recommended to start cholesterol checks from the age of 18. Regular monitoring helps you stay on top of your heart health and take preventive measures if needed.

Causes of High Cholesterol

Several factors can lead to high cholesterol, including:

1. Unhealthy Diet: Consuming foods high in unhealthy fats (saturated and trans fats) like fatty meats, butter, cream, and deep-fried foods can raise cholesterol levels.
2. Lack of Healthy Fats: Not eating enough foods rich in healthy fats, such as avocados, nuts, seeds, and fish, can lower good cholesterol (HDL).
3. Low Fiber Intake: A diet low in fiber can lead to higher bad cholesterol (LDL). Include fruits, vegetables, whole grains, legumes, nuts, and seeds for more dietary fiber.
4. Lack of Physical Activity: Inactivity can lower HDL (good) cholesterol.
5. Excess Weight: Being overweight or having excess body fat around the waist can increase LDL cholesterol.
6. Smoking: Smoking lowers good cholesterol (HDL) and raises LDL cholesterol.
7. Genetics: High cholesterol can run in families due to genetic factors like familial hypercholesterolemia.
8. Medical Conditions and Medications: Conditions such as type 2 diabetes, high blood pressure, kidney or liver disease, and certain medications can raise cholesterol levels.
9. Alcohol Consumption: Drinking too much alcohol can increase cholesterol and triglyceride levels.

Cholesterol and Healthy Eating

Your diet plays a crucial role in managing cholesterol levels. A heart-healthy eating pattern is rich in fresh, unprocessed foods and naturally low in unhealthy fats. It includes:

• Plenty of Vegetables, Fruits, and Whole Grains: These foods are high in fiber, which can help lower bad cholesterol (LDL).
• Healthy Protein Sources: Opt for fish, seafood, legumes (like beans and lentils), nuts, and seeds. If choosing red meat, keep it lean and limit intake to 1-3 times per week.
• Healthy Fats and Oils: Use nuts, seeds, avocados, and cooking oils like extra virgin olive oil, canola, or sunflower oil.
• Unflavored Dairy: Choose reduced-fat options if you have high cholesterol.
• Herbs and Spices: Flavor your food with herbs and spices instead of salt.

Tips for Lowering Cholesterol

In addition to a balanced diet, the following tips can help you manage cholesterol:

1. Eat More Plant-Based Foods: Include more vegetables, legumes, whole grains, nuts, and seeds.
2. Include Legumes: Incorporate legumes (chickpeas, lentils, beans) into at least two meals a week. They are excellent meat alternatives in dishes like tacos, soups, and stews.
3. Choose Whole Grains: Opt for wholegrain bread, pasta, rice, and cereals.
4. Snack Smart: Choose plain, unsalted nuts and fresh fruits.
5. Use Healthy Spreads: Swap butter and coconut oil for healthier alternatives like avocado, nut butter, or spreads made from canola, sunflower, or olive oil.
6. Include Plant Sterols: For those at high risk of heart disease, consume 2-3 grams of plant sterol-enriched foods daily, such as certain margarines, yogurts, and cereals.
7. Eat Fish Regularly: Include fish in your diet two to three times a week.
8. Limit Eggs: If you have high cholesterol, limit egg intake to a maximum of seven per week.
9. Avoid Processed Meats: Reduce consumption of processed meats like sausages, ham, and salami.

Dietary Fiber and Cholesterol

Increasing your intake of dietary fiber, especially soluble fiber, can lower bad cholesterol (LDL). Include the following foods in your diet:

• Fruits and Vegetables
• Legumes: Such as chickpeas, lentils, and beans.
• Whole Grains: Like oats and barley.
• Nuts and Seeds

Dietary Fats: Choose Wisely

Replacing unhealthy fats with healthier options is vital for lowering cholesterol:

Unhealthy Fats (to limit or avoid):

• Saturated Fats: Found in fatty meats, butter, cream, coconut oil, palm oil, and processed foods.
• Trans Fats: Present in deep-fried foods, baked goods (like pies and pastries), and processed snacks.

Healthy Fats (to include):

• Polyunsaturated Fats: Found in soybean, sunflower, safflower, and canola oils, as well as pine nuts, walnuts, and fish.
• Monounsaturated Fats: Present in olive oil, avocado, nuts, and seeds.

Triglycerides: Another Factor to Watch

Triglycerides are another type of fat in your blood. High levels can increase the risk of heart disease. To lower triglycerides:

• Follow a Heart-Healthy Diet: Limit unhealthy fats, salt, and added sugars.
• Stay Active: Engage in regular physical activity.
• Limit Alcohol: Excess alcohol can raise triglyceride levels.

Final Thoughts

Managing cholesterol levels doesn’t have to be complicated. By making a few lifestyle changes, like eating healthier and staying active, you can keep your cholesterol in check. One of the most effective lowering cholesterol tips is to follow a heart-healthy diet that includes plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats. Not only can this help lower your cholesterol, but it also reduces your risk of heart disease, keeping your heart strong and healthy.