The Centers for Disease Control and Prevention (CDC) estimates that nearly 94 million adults over the age of 20 have high cholesterol. High cholesterol puts you at risk for cardiovascular disease, such as stroke or heart attack.
People often call high-density lipoprotein (HDL) the “good cholesterol” because it’s associated with a lower risk of heart disease. Low-density lipoprotein (LDL) is the “bad cholesterol” because it is associated with increased risk. Doctors measure these two types of cholesterol to gauge your risk of developing heart disease.
Making lifestyle changes may be enough to keep your cholesterol in a healthy range. If you are at high risk of developing cardiovascular complications, a doctor may recommend taking statins or other medications.
Here are 15 ways, backed by scientific studies, to help keep your cholesterol levels at optimal levels for your heart health.
In many cases, lifestyle changes alone are enough to keep cholesterol levels in a healthy range. Here are some ways you can control your cholesterol levels at home.
1. Exercise regularly
The American Heart Association (AHA) recommends getting at least 150 minutes of moderate physical activity per week for optimal heart health. Examples of moderate activity include:
brisk walkinggardeningwater aerobics
Regular exercise can also help you maintain a moderate weight. A 2016 study found that overweight or obese people who lost at least 5% to 10% of their body had significant improvements in their:
triglyceridesLDLtotal cholesterol
If you’re currently inactive, 150 minutes a week may seem intimidating at first. In a 2018 study, researchers found evidence that even doing less than the recommended 150 minutes can increase heart-healthy HDL cholesterol more than doing nothing.
Learn more about exercises to lower cholesterol.
2. Quit smoking
Quitting smoking can benefit many aspects of your health, including lowering your cholesterol. In a 2018 study, researchers found that people who smoked had:
60% more likely to have low HDL 20% more likely to have high total cholesterol 30% more likely to have high triglycerides
Quitting smoking can greatly lower your risk of cardiovascular disease, but heavy smokers may still have an elevated risk 5 years after quitting.
Learn more about how to quit smoking.
3. Drink alcohol in moderation
Low to moderate levels of alcohol consumption are associated with better cardiovascular health, while heavy alcohol consumption is associated with poorer health. The CDC defines moderate alcohol consumption as one drink or less per day for women and two drinks or less per day for men.
In a 2020 study, researchers found that compared to heavy non-drinkers, heavy drinkers are more likely to smoke tobacco, have high blood pressure, and have elevated levels of:
fasting glucosetriglyceridesLDL
The researchers also found that among people who drank alcohol, those who drank wine exclusively had better cardiovascular health than those who drank beer exclusively.
It’s important to note that the AHA does not recommend drinking wine or any other form of alcohol for potential health benefits.
Learn more about the connection between alcohol and cholesterol.
Here are some dietary changes you can make to help control your cholesterol levels.
4. Limit saturated and trans fats
The AHA recommends minimizing saturated and trans fats. These fats are associated with increases in LDL cholesterol. To reduce your intake of these fats, the AHA recommends emphasizing a diet rich in:
fruitsvegetableswhole grainslow-fat dairypoultrynutsfish
Studies have shown that vegetarian diets, such as the Portfolio Diet, can effectively lower cholesterol. The current Dietary Guidelines for Americans suggest that you can replace protein from high-fat meats with plant-based protein. The AHA suggests that a plant-based diet may help lower cholesterol without the use of medication.
Learn more about diets for heart health.
5. Cook more at home
Foods cooked in restaurants often contain higher levels of saturated fat and sugar than foods prepared at home.
There are still a number of unknowns about the role of sugar in cholesterol levels, but some research suggests that diets high in processed sugar are linked to lower cholesterol levels. For example, a 2020 study found evidence that substituting starchy carbohydrates for the sugars fructose and sucrose was associated with lower LDL.
The AHA recommends a diet that emphasizes fish and poultry and limits red meat to limit saturated fat. When you eat meat, here are ways you can reduce the saturated fat content:
Select cuts of meat and poultry with minimal fat. Trim all visible fat when cooking. Grill meats instead of frying them. Choose chicken and turkey over fattier duck and goose. hotdogs, salami and sausages.
The AHA has a database of heart-healthy recipes to make healthy cooking easy.
6. Add avocado to your diet
In a 2022 study, researchers found that people who were overweight and added an avocado per day to their diet had modest but significant reductions in total and LDL cholesterol.
Learn more about avocados and cholesterol.
7. Eat more soluble fiber
Studies suggest that soluble fibers can help lower LDL cholesterol levels. Foods rich in soluble fiber include:
oatsbeanspeasfruitvegetables
Learn more about the connection between fiber and cholesterol.
Here is an overview of medications used to treat cholesterol levels.
Learn more about medications used to treat high cholesterol.
8. Statins
Statins are the most widely prescribed cholesterol medication. They work by decreasing the production of cholesterol in the liver. Statins are generally very effective at lowering LDL cholesterol and reducing the risk of heart attack and stroke.
9. No statins
A doctor may also recommend non-statin medications, such as:
Cholesterol absorption inhibitors: Cholesterol absorption inhibitors lower LDL by preventing your intestines from absorbing LDL. They are the most common non-statins used to treat high cholesterol.Bile Acid Sequestrants: Bile acid sequestrants help your body get rid of LDL cholesterol. They are often used together with statins.PCSK9 inhibitors: PCSK9 inhibitors stop certain proteins from breaking down LDL receptors in the liver. This allows your liver to absorb more LDL and break it down so it doesn’t stay in your blood.Adenosine triphosphate-citrate lyase inhibitors: These medications work by blocking the production of cholesterol in the liver. They are used with statins and lifestyle changes to treat heterozygous familial hypercholesterolemia.Fibrates: Fibrates are especially good at lowering triglyceride levels, but can also lower LDL levels slightly.
Some types of supplements can help lower cholesterol levels. It is important to talk to a doctor before taking supplements, as they may carry risks.
10. Psyllium Fiber Supplements
Psyllium is a type of fiber made from Plantago ovata seed hulls. Some studies suggest that psyllium can lower LDL cholesterol by 6% to 24%.
Learn more about psyllium.
11. Fish oil
Fish oil contains omega-3 fatty acids that are linked to increased cardiovascular health. Several studies have found that fish oil can increase HDL (“good”) cholesterol. According to the AHA, fish also lowers triglyceride levels and reduces the risk of heart attack and stroke.
Learn more about fish oil for cholesterol.
12. Coenzyme Q10
Coenzyme Q10 (CoQ10) is an antioxidant produced in your body and is found in many foods. A 2018 review found that CoQ10 supplementation can lower total cholesterol and increase HDL cholesterol.
Learn more about coenzyme Q10.
13. Plant sterols
Plant sterols are plant waxes that can help reduce the amount of cholesterol absorbed into your body. Reviews of studies show that 1.5 to 3 grams per day can lower LDL cholesterol by 7.5% to 12%.
Learn more about plant sterols.
14. Niacin
Niacin is also called vitamin B3. Some studies have found that niacin supplementation can increase HDL by as much as 25%. But two large studies also found that niacin does not lower the risk of cardiovascular complications and can cause significant side effects.
Learn more about the benefits of niacin.
15. fenugreek
Fenugreek is a common herb in Indian dishes. In a 2020 review, researchers found that fenugreek can significantly improve cholesterol levels, but more high-quality studies are needed to confirm its benefits.
Learn more about fenugreek.
You can lower your cholesterol levels with a combination of lifestyle habits and, if necessary, medication. Some habits that can lower your cholesterol include:
increase your exercise levelslose weight if you are overweighteat a diet low in saturated and trans fats
Some studies show that eating less processed sugar can also help lower cholesterol levels.
If you are at high risk of developing cardiovascular complications, a doctor may prescribe a statin or other medication. These medications can be effective but can also cause side effects. Some supplements may also have cholesterol-lowering effects, but it’s important to talk to a doctor before taking them.
Source: www.healthline.com