Have a Healthier Heart in 5 Steps

We have all seen the commercials, heard the news reports. High cholesterol is nearly an epidemic in this country. A person with high cholesterol is more likely to develop heart disease, high blood pressure and a host of other medical ills. Although this article is not meant as a replacement for your family physicians advice, nor will the recommendations replace drug therapy for people who need it, there are a variety of lifestyle changes that you can make to lower your cholesterol.

There are several numbers to know when you are talking about cholesterol. Your overall cholesterol number, which will be ideally under 200 mg/dl (milligrams per deciliter). HDL is the so-called good cholesterol. You want this number to be above 35 mg/dl. Your LDL or bad cholesterol should be below 130 mg/dl. If you have been to the doctor and know your numbers that is great, if not, and there are plenty of people that put these sorts of tests off, you can certainly take steps to lower your cholesterol. Studies have shown that even if you do not have high cholesterol you can lower your risk of heart disease by lowering your cholesterol number.

The first, and most important step that you can take in maintaining lower cholesterol levels is to not smoke. If you currently smoke, stop, cut down, any amount that you can reduce your cigarette consumption, the better.

Another, easier step that you can take is to increase your activity level. Whether you walk, bike ride or garden, any amount of time spent active will help raise your level of HDL, or good cholesterol. A higher HDL number is commonly associated with a lower risk of developing heart disease.

A low fat and low cholesterol diet is another factor in lowering your cholesterol. This does not mean boring or even rigid. Cut down on saturated fats, which are commonly found in beef, high fat dairy and certain oils (such as coconut oil). Increase your consumption of lean meats and fish and prepare them in heart healthy ways, such as on the grill or under the broiler. Add fruits and vegetables to your diet, as well as soy. Avoid fried foods, but snack on walnuts which raise your HDL, although they are high in calories, so if you are watching your weight, keep track of your portion size. Eat more fiber, both soluble, such as oatmeal and beans, and insoluble like whole grains and fruit.

If you are overweight, lose some weight. No one is saying that you have to be the same size that you were in high school, but even losing 10% of your total body weight will show results. Lose the weight slowly, by watching what you eat and being more physically active. This is the most healthful way to take off extra pounds, and they are much more likely to stay off this way.

Lower your stress level. Many people think that stress is "all in your head", but studies have shown that this is not true. Long term stress can raise the level of cholesterol in your blood. The easiest way to circumvent this is, of course, to not be stressed. This is not always realistic. If you are in a situation of long term stress, such as a difficult marriage, carrying for an elderly parent, etc., you must take care of yourself. Make sure to take the time to eat healthy, low fat meals, exercise at least three times a week (many people find a daily walk to be very beneficial), and set aside some time each day to meditate, pray, read or participate in some other quiet and private activity.
Hopefully, you will find these suggestions helpful. One commonly held belief that was not mentioned here was that alcohol will lower your cholesterol. This is somewhat true. Alcohol has been shown to raise the level of HDL cholesterol in your blood, however it does not lower the LDL level, and excessive drinking will raise your triglyceride levels (another predictor of heart disease). For this reason, alcohol is not considered a viable method of lowering your cholesterol.

Even with the best of intentions, many people will develop high cholesterol and require medication to lower it. If this happens to you, do not be discouraged. Heredity, age and sex all have as much to do with your cholesterol levels as anything that you can do. Control what you can and work with your doctor to find a solution that works for you.