Cholesterol-lowering lifestyle changes -
But trans fats are unhealthy for your arteries. These unhealthy fats not only raise LDL cholesterol, but also lower HDL cholesterol. Although some cholesterol in your diet is fine, try not to overdo it.
Limit foods like butter, cheese, lobster, egg yolks, and organ meats, which are all high in cholesterol. Also, watch the amount of refined sugar and flour you eat. Stick with whole grains like whole wheat, brown rice, and oatmeal.
Whole grains are also high in fiber, which helps to remove excess cholesterol from your body. Round out the rest of your cholesterol-lowering diet with plenty of colorful fruits and vegetables, and lean protein like skinless chicken, beans, and tofu. Fitness is essential for your overall health and well-being, but it can also help boost your HDL cholesterol.
Try to get 30 to 60 minutes of aerobic exercise on most days of the week. Walk for 10 minutes in the morning, 10 minutes at lunchtime, and 10 minutes when you get home from work or school. Incorporate strength training with weights, exercise bands, or body-weight resistance at least twice a week.
Eating well and exercising more often will also help you trim down. Smoking is a bad habit for many reasons. In addition to increasing your risk of cancer and lung disease, the chemicals in cigarette smoke damage your blood vessels and speed the buildup of plaques inside your arteries.
Quitting smoking can be very challenging, but there are many resources available. Talk to your doctor about support groups or programs you can join for help. You can also get support through a phone app like QuitNet , which helps people trying to quit smoking connect with each other. Or, download QuitGuide to learn more about your triggers and track your cravings.
Some of these drugs lower LDL cholesterol, while others increase HDL cholesterol. A few do both. Statins block a substance your liver uses to make cholesterol.
As a result, your liver pulls more cholesterol from your blood. Examples of statins include:. Bile acid sequestrants bind to bile acids, which are involved in digestion. Your liver makes bile acids using cholesterol. Cholesterol absorption inhibitors prevent your intestines from absorbing as much cholesterol.
Ezetimibe Zetia is a drug in this class. Sometimes Zetia is combined with a statin. Fibrates increase HDL cholesterol and lower triglycerides — another type of fat in your blood. Examples include:. Niacin is a B vitamin that can help raise HDL cholesterol.
You can lower your bad cholesterol — and raise your good cholesterol — with a few simple lifestyle changes. This includes eating a healthy diet and getting regular exercise. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Check out these simple ways to lower your…. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question. If you have mild or moderately high cholesterol, you may be able to lower it without medication.
Angelica Pierce was diagnosed with high cholesterol at 15 and tried for years to unsuccessfully manage it with diet and exercise alone. Then, a…. Research shows promising effects of taking bergamot for cholesterol management.
However, they are potential side effects to be aware of. In an observational study, researchers report that statins may help slow cognitive decline in some people with Alzheimer's disease. New research has found that statins may reduce the risk of mortality among women with breast cancer.
Some evidence suggests statins may interrupt…. Atherosclerosis can lead to stroke, heart attack, and heart failure. Adults as young as 20 should have regular physicals and monitor their blood….
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? You can find whey protein powders in health food stores and some grocery stores. Getting the full benefit of these foods requires other changes to your diet and lifestyle.
One of the most helpful changes is limiting the saturated and trans fats you eat. Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. 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 banned the use of partially hydrogenated vegetable oils in processed foods sold after January 1, There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
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Show references Tangney CC, et al. Lipid management with diet or dietary supplements. Accessed March 6, Your guide to lowering your cholesterol with therapeutic lifestyle changes. National Heart, Lung, and Blood Institute. Accessed March 8, Grundy SM, et al.
Journal of the American College of Cardiology. Prevention and treatment of high cholesterol hyperlipidemia. American Heart Association. Feather A, et al. Lipid and metabolic disorders. Elsevier; Pacheo LS, et al. Avocado consumption and risk of cardiovascular disease in US adults.
Journal of the American Heart Association. Eating an avocado once a week may lower heart disease risk. Amirani E, et al.
Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: A systematic review and meta-analysis of randomized controlled clinical trials.
Lipids in Health and Disease. doi: Hyperlipidemia adult. Mayo Clinic; Department of Health and Human Services and U. Department of Agriculture. Final determination regarding regarding partially hydrogenated oils removing trans fat.
Food and Drug Administration. Mozaffarian D, et al. Dietary fat. Accessed March 15, Mahmassani HA, et al. Avocado consumption and risk factors for heart disease: A systematic review and meta-analysis. The American Journal of Clinical Nutrition. Products and Services A Book: Mayo Clinic Family Health Book, 5th Edition Nutritional Supplements at Mayo Clinic Store Newsletter: Mayo Clinic Health Letter — Digital Edition.
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