Studies show that your cholesterol levels (and your risk for heart disease, heart attack and stroke) increase every five years. Doctors recommend getting regular screenings after you’re 25 years old, or even sooner if these conditions tend to run in your family.
But don’t just wait for the tests—actively change your diet and lifestyle to keep your cholesterol levels under control. Even very simple habits can lower your cholesterol levels in less than two months! You’ll be healthier, and you’ll actually feel the difference. Many people say they feel more energetic, ‘lighter’ and less bloated after shifting to a low cholesterol diet. Plus, you could be extending your lifespan by as much as 10 years. Here are some things you can do.
1. Set a goal.
Anyone can say, ‘I’m going to eat less fat’ or ‘I’m going to eat more vegetables.’ But these are pretty general goals. You’ll feel more motivated if you set a very specific number. For example, ‘I want to have an LDL that’s lower than 130.’ Doctors recommend lowering your LDL to below 70 if you have a very high risk for heart disease or heart attack.
<h5.2. Get your butt off the couch.
Regular physical activity doesn’t just burn pounds, it actually increases your good cholesterol levels by as much as 10%. That’s great motivation to join the gym or start a sport, but even small changes—like taking a walk after dinner, or using the stairs instead of the elevator—can help. Just look for ways to keep moving, and moving, and moving. For example, if you like to watch TV, park your treadmill in front of the set and pick up the paces while you’re watching your favorite soap opera. If you work behind a desk, take a short break every hour and walk around the office. One rule of thumb is to take 10,000 steps a day (use a pedometer to keep track).
3. Choose the smart fats.
Little substitutions make a big difference. Use canola oil instead of vegetable oil. Pour vinaigrette instead of Thousand Island Dressing on your salad. Skip the Fettucini Alfredo (or any cream-based sauce) and order a pasta with a tomato-based or olive oil-based sauce. Get grilled fish instead of steak.
These choices show that you don’t have to give up on good flavor to lower cholesterol levels. Just switch things up, or do the proverbial pros and cons. For example, if you really love buttered sole, then enjoy it—but take a smaller serving, and ‘make up’ for it by removing the fat-laden cheese from your salad.
4. Load up on fiber.
Here’s another reason to eat your fruits, vegetables and fiber. Not only are they packed with anti-oxidants (which lower your risk for cancer) these can also lower your cholesterol levels. Think of fiber as this super-sponge that sucks all the bad stuff out of your system, then flushes these out of your digestive track. Good sources of fiber include oats, barley and dried beans. You can also get fiber supplements—look for ‘psyllium’ in the label.
5. Eat fish thrice a week.
The American Heart Association highly recommends making fish a regular part of your diet. The best have very high levels of omega-3 fatty acids, which can dramatically lower your body’s levels of cholesterol and triglycerides. Try salmon, fresh tuna, and canned tuna. Fish oil supplements can help, but it’s important to talk to your doctor first, especially if you are currently taking any anti-clotting medication.
6. Take a glass of wine or beer a day.
Studies show that this habit can increase your levels of good cholesterol by as much as 10%. However, don’t drink any more than that; additional glasses don’t multiply the benefits, and you do horrible things to your liver.
7. Drink green tea.
Green tea has proven to have numerous health benefits, and a recent study done in Brazil has proven that it can also keep your cholesterol levels under control. Participants who were asked to drink green tea capsules experienced nearly a 5% improvement in LDL levels. (If you don’t like green tea, try orange juice — one of the surprising foods that lower heart attack risk.)
8. Ask your doctor about cholesterol medication.
If you have a cholesterol problem, and are at high risk for developing heart disease or having a heart attack, your doctor may prescribe medication. These can dramatically bring down your LDL levels—something by as much as 50%. Complement this with lifestyle and diet changes, and you’ll definitely see and feel a change in your health.