What is your cholesterol number? If you are using the number that you got from 10 years ago or more and you were in the normal range, you might be in for a surprise. Cardiologists suggest that every one over the age of 20 should have their levels tested at least once every 5 years unless there is a family history of high cholesterol then it should be once a year. If your low-density lipoprotein (LDL) cholesterol is above 100 or if your fasting total cholesterol level exceeds the desirable level of 200, improving your numbers could be easier than you think. By changing some lifestyle choices and if needed drug therapy, you can reduce levels within a 6 week period.
Here are some tips on how to do so:
1. Set a target level. How low your target numbers depends on several factors including family history of heart disease, personal history, and if you have any of the risk factors such as you are a smoker, diabetic, obese, or have high blood pressure. If your doctor deems you are high risk then most doctors will shoot for a LDL level of 70 or below. If your risk factors are moderate generally doctors will aim for a target level of LDL under 130. Low risk factor candidates will usually be allowed a level of LDL under 160.
2. Consider using medication if your risk factors are high. The first alternative is to try to do some things to modify your lifestyle naturally, however sometimes that is not enough and doctors will recommend medication. If you choose to go the medication route make sure you do your homework on the medication available and the side effects.
3. Be physically active. By being active on a regular basis you can raise your HDL levels by up to 10% just by going for a brisk walk. Exercise will help reduce your LDL levels as well. Most doctors will recommend trying to get 10,000 steps in a day via a pedometer.
4. Avoid saturated fat. Most individuals think eggs contribute to raising your cholesterol levels, however in all actuallity they hardly raise it at all. Things to shy away from is switch from cooking things in butter to cooking things in olive oil instead. Olive oil is a good healthy fat that has numerous health benefits, such as speeding up your metabolism and promoting healthy hair, skin, and nails.
5. Eat more fiber. You should consume several servings of fruits, vegetables, and whole grains due to their high value of anti-oxidants. They also contain cholesterol lowering dietary fiber, which will help lower your numbers.
6. Consume more fish and less red meat. Fish and fish-oil capsules are extremely beneficial due to the high amount of omega-3 fatty acids. You should always check with your doctor prior to starting any supplement because anti-clotting medication can cause some problems. Plant sources of omega-3 fatty acids are soybeans, canola, flaxseeds, and walnuts although they are not as effective as fish oils.
7. Quit smoking. Smoking is a major risk factor for heart disease and it lowers your HDL levels. There is not one positive effect from smoking and the negatives greatly outweigh the cost of smoking.
These are some things you can utilize to help keep your cholesterol levels in check . If you have any further questions, please consult your doctor prior to making any lifestyle changes.