5 Things You Can Do to Lower Your Cholesterol
Cholesterol, a waxy, fatty substance found in your blood, is essential to keep your body healthy. It is supplied through two sources: your liver and from foods.
While cholesterol is needed to build healthy cells, Mayo Clinic says too much of it can cause problems, such as heart disease or stroke.
Simple lifestyle changes can keep your cholesterol levels healthy, reducing your risks.
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Focus on Nutritious, Whole Foods
Fill your plate with nutrient-rich foods that support healthy cholesterol levels. Choose fruits, vegetables, whole grains, lean proteins like poultry and fish, low-fat dairy, and nuts. These foods provide essential vitamins and minerals that promote heart health and help keep cholesterol in check.
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Cut Back on Processed and Sugary Foods
Reduce your intake of foods that contribute to high cholesterol levels. These include sweets, sugary beverages, red meats, and highly processed foods. These foods can raise your “bad” cholesterol, raising your risk of heart attack, stroke, and other diseases.
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Be Mindful of Fats
Saturated fats should make up no more than 5 to 6 percent of your daily calorie intake. These fats are found in cheese, fatty cuts of meat, and many dairy desserts. Try to replace them with healthier fats like those found in olive oil, avocado, and nuts.
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Watch Your Salt Intake
Eat no more than 2,400 milligrams of sodium per day. Too much sodium can contribute to high blood pressure, which is a risk factor of heart disease. Reduce salt in your diet by choosing fresh foods and cooking at home rather than relying on processed or packaged foods.
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Work with Your Healthcare Provider
Your provider or dietitian can help you understand what your body needs. They can give advice on the best diet for you.
If you’re not sure about your cholesterol levels or want to learn more, call Chestnut Family Health Center at 888.924.3786 to make an appointment.
Author
Dr. Rakesh Gupta
Title
Family Medicine Resident
Bio
Dr. Gupta is a graduate of Kathmandu University School of Medical Sciences, and he focuses on patient-centered care. He is passionate about interacting with patients and making a difference in their lives. He is a part of the OSF Family Medicine Residency program at Chestnut Family Health Center in Bloomington, Illinois.