Improve Your Cholesterol Levels With These 6 Key Tips

Is Cholesterol Good or Bad?

The Role of Healthy Cholesterol Levels

First of all it is important to know that cholesterol in healthy ranges is not necessarily bad. Despite being related to negative conditions, this waxy and fat-like substance plays a key role in a series of body functions. To list some:

• Synthesis of vitamin D.
• Production of hormones.
• Repair and build of tissue.
• Production of bile acids.

“Good” and “Bad” Cholesterol

• Low-density lipoprotein (LDL): also known as “bad” cholesterol, because—when it’s present in high levels—it can build up plaque on artery walls, causing bloodstream blockage and making it harder for blood to flow.
• High-density lipoprotein (HDL): referred to as “good” cholesterol, it helps with the removal of the excess of fats from the bloodstream, reducing the risk of health problems related to its buildup. 

As you can see, in healthy amounts, cholesterol is not as bad as it’s famous for. However, like with many other things, it can be harmful in high quantities. High levels of fats not only can increase the risk of having a heart attack or a stroke, but also are a risk factor for developing heart diseases like coronary artery disease.

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6 Key Tips to Improve Cholesterol Levels 

If your cholesterol levels are high—whether it is by genetic factors, harmful habits or other reasons—making changes in your lifestyle is necessary to avoid any of the previously mentioned health risks. 

1. Follow a Diet Good for Your Heart

One of the main factors that contributes to high cholesterol is maintaining an unhealthy diet that puts your heart and arteries at risk. To control its levels, reduce foods that increase LDL and integrate foods that reduce it.

• Reduce saturated fats: can be found mainly in red meats and full-fat dairy products.
• Avoid trans fats: found in commercial baked goods, fried foods and packaged foods, to name a few. It can be found listed as “hydrogenated vegetable oil”.
• Increase omega-3 fatty acids: found in walnuts, flaxseeds and fatty fish like salmon, mackerel and herring.
• Eat more soluble fiber: fiber can be found in fruits and vegetables, legumes, beans, grains, nuts and seeds.

2. Exercise on a Regular Basis

Exercising helps control your cholesterol levels by raising HDL. To achieve the best results possible with exercise, aim to at least thirty minutes of moderate-intensity physical activity, five days a week. 

If you’re new to physical activities, you can still do exercises, just start gradually and in ways that support your fitness limitations. Always ask your doctor before starting any new physical activities, especially if you have other health conditions. To start and stay motivated, try choosing a sport or physical activity that you really enjoy, so you don’t have to force yourself to do it.

3. Maintain a Healthy Weight

If you’re overweight, losing some extra pounds can be of help to control and reduce your cholesterol levels. Following our previous recommendations regarding diet and exercise is a great starting point to achieve a healthy weight. 

4. Quit Smoking

If you smoke, consider quitting. Smoking is known for its relation to lung and respiratory issues, but it can also be linked to heart and blood vessel diseases. Quitting smoking not only benefits your lungs health but also your heart’s, by improving blood circulation and reducing blood pressure. When it comes to cholesterol, smoking reduces your HDL and increases LDL. 

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5. Moderate Your Alcohol Intake

Drinking alcohol in moderation is OK, but if you drink excessive amounts of alcohol it can lead to serious health problems, including high blood pressure and heart failure. Alcohol in high quantities can increase LDL levels and lower HDL, raising cholesterol levels.

6. Drink More Water

Drinking enough water is essential to maintain your overall health, including keeping your cholesterol in healthy ranges. Insufficient water intake can lead to higher LDL levels. Enough water intake has demonstrated to have positive trends on HDL. Make sure that you’re drinking enough water per day and, if you often drink sugary beverages, try drinking water instead.