Participate in regular physical activity: Engaging in at least 150 minutes of moderate-intensity aerobic exercise (brisk walking) or 75 minutes of intense aerobic PA (running, jogging) per week is touted by the American Heart Association to support health cholesterol levels.
Include viscous soluble fiber in your diet: A diet high in viscous soluble fiber (such as from oats) is shown to help reduce cholesterol levels (2-3). When ingested, viscous soluble fiber forms a gel-like substance and can bind with cholesterol and reduce the amount absorbed into your bloodstream.
Be conscious of cholesterol in your diet: How much dietary cholesterol contributes to your blood cholesterol levels varies person to person. A good rule of thumb: eat less than 300 milligrams of cholesterol per day for a healthy individual and less than 200 milligrams per day for someone with an increased risk of heart disease (1).
Get enough healthy fats: Replace saturated and trans fats with healthy fat sources. People who follow a diet high in omega-3 fatty acids (similar to a Mediterranean diet) have been shown to have healthier blood lipid levels (4). Olive oil, flaxseed, hemp seed, and fish such as salmon are good sources of omega-3s. You can also supplement your diet with omega-3s.
Don’t smoke: If you are a smoker, quit. Quitting smoking can decrease your cholesterol by up to 10 percent (5).
The good news for those with high cholesterol is that there are many diet and lifestyle changes that can improve health. Make these small changes and your heart will thank you.
References
1. American Heart Association: http://www.heart.org/HEARTORG/Wolever et al. Physicochemical properties of oat beta-glucan influence its ability to reduce serum LDL cholesterol in humans: a randomized clinical trial. Am J Clin Nutr. 2010;92:723-732.
2. Institute of Medicine. Dietary, Functional, and Total Fiber. Dietary Reference Intakes for Energy, 3. Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, D. C.: National Academies Press; 2002:265-334.
4. Mozaffarian et al. Interplay between different polyunsaturated fatty acids and risk of coronary heart disease in men. Circulation. 2005;111(2):157-164.
5. Mayo Clinic: http://www.mayoclinic.com
Include viscous soluble fiber in your diet: A diet high in viscous soluble fiber (such as from oats) is shown to help reduce cholesterol levels (2-3). When ingested, viscous soluble fiber forms a gel-like substance and can bind with cholesterol and reduce the amount absorbed into your bloodstream.
Be conscious of cholesterol in your diet: How much dietary cholesterol contributes to your blood cholesterol levels varies person to person. A good rule of thumb: eat less than 300 milligrams of cholesterol per day for a healthy individual and less than 200 milligrams per day for someone with an increased risk of heart disease (1).
Get enough healthy fats: Replace saturated and trans fats with healthy fat sources. People who follow a diet high in omega-3 fatty acids (similar to a Mediterranean diet) have been shown to have healthier blood lipid levels (4). Olive oil, flaxseed, hemp seed, and fish such as salmon are good sources of omega-3s. You can also supplement your diet with omega-3s.
Don’t smoke: If you are a smoker, quit. Quitting smoking can decrease your cholesterol by up to 10 percent (5).
The good news for those with high cholesterol is that there are many diet and lifestyle changes that can improve health. Make these small changes and your heart will thank you.
References
1. American Heart Association: http://www.heart.org/HEARTORG/Wolever et al. Physicochemical properties of oat beta-glucan influence its ability to reduce serum LDL cholesterol in humans: a randomized clinical trial. Am J Clin Nutr. 2010;92:723-732.
2. Institute of Medicine. Dietary, Functional, and Total Fiber. Dietary Reference Intakes for Energy, 3. Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, D. C.: National Academies Press; 2002:265-334.
4. Mozaffarian et al. Interplay between different polyunsaturated fatty acids and risk of coronary heart disease in men. Circulation. 2005;111(2):157-164.
5. Mayo Clinic: http://www.mayoclinic.com
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