Top 5 lifestyle changes to improve your cholesterol Show
Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications. By Mayo Clinic StaffHigh cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. If you already take medications, these changes can improve their cholesterol-lowering effect. 1. Eat heart-healthy foodsA few changes in your diet can reduce cholesterol and improve your heart health:
2. Exercise on most days of the week and increase your physical activityExercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:
To stay motivated, consider finding an exercise buddy or joining an exercise group. 3. Quit smokingQuitting smoking improves your HDL cholesterol level. The benefits occur quickly:
4. Lose weightCarrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork. 5. Drink alcohol only in moderationModerate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes. If lifestyle changes aren't enough …Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus
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. How long does it take to change cholesterol levels with diet?Tisch Center for Women's Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.
What reduces cholesterol quickly?Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Does cholesterol fluctuate quickly?Cholesterol levels can fluctuate as much as 10 percent from one month to another due to normal metabolism, but other factors may cause it to fluctuate as well.
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How long does it take to change cholesterol levels
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