1. Healthy Eating Habits

Diet plays a major role in managing cholesterol levels. Here are some key dietary changes to help balance cholesterol:
Increase Fiber Intake: Foods rich in soluble fiber, such as oats, beans, lentils, fruits, and vegetables, can help lower LDL levels by reducing cholesterol absorption in the bloodstream.

Healthy Fats: Replace saturated and trans fats with healthier fats like monounsaturated and polyunsaturated fats. Good sources include olive oil, nuts, seeds, avocados, and fatty fish (like salmon, mackerel, and sardines).

Limit Processed and Sugary Foods: Highly processed foods and those high in sugar can raise your LDL levels. Focus on whole, unprocessed foods.
Omega-3 Fatty Acids: These can increase HDL and lower triglycerides, another type of harmful fat in the blood. Include foods like flaxseeds, chia seeds, walnuts, and fatty fish in your diet.

Plant Sterols and Stanols: These substances, found in some fortified foods and naturally in plants, can help lower cholesterol levels. They’re available in some margarines, orange juice, and yogurt drinks.

2. Exercise Regularly

Physical activity is essential for raising your HDL (good cholesterol) and lowering LDL (bad cholesterol). Aim for at least:
150 minutes of moderate exercise (e.g., brisk walking, swimming, or cycling) per week.
Or 75 minutes of vigorous exercise (e.g., running, aerobic dancing) per week. Strength training (like weight lifting) twice a week can also improve overall heart health and help reduce body fat, which can positively affect cholesterol levels.

3. Maintain a Healthy Weight

Excess body weight, especially around the abdomen, can increase your LDL and decrease HDL. If you’re overweight, losing even 5–10% of your body weight can significantly improve cholesterol levels. Focus on:
Gradual, sustainable weight loss through a combination of healthy eating and exercise.
Setting small, realistic goals to keep yourself motivated.

4. Quit Smoking

If you smoke, quitting can significantly improve your HDL cholesterol. Even within 20 minutes of stopping, your blood pressure and heart rate recover from the spike caused by smoking. Within a year of quitting, your risk of heart disease drops dramatically.

5. Limit Alcohol Consumption

While moderate alcohol intake has been linked to higher HDL levels, excessive drinking can increase your triglycerides and overall cholesterol levels. Stick to the guidelines of:
No more than one drink per day for women.
No more than two drinks per day for men.

6. Manage Stress
Chronic stress can negatively affect your cholesterol by raising blood pressure and contributing to unhealthy habits like overeating or smoking. Practice stress-relief techniques like:
Mindfulness meditation, yoga, or deep breathing exercises.
Physical activities like walking in nature or practicing a hobby.
Social connections, talking to friends or family can help reduce stress.

7. Medications (If Necessary)

In some cases, lifestyle changes alone may not be enough to manage cholesterol. Your doctor may recommend medications, such as:
Statins: Commonly prescribed to lower LDL levels.
Bile Acid Sequestrants: Help reduce cholesterol by preventing its absorption.
Cholesterol Absorption Inhibitors: These limit the absorption of dietary cholesterol.
PCSK9 Inhibitors: Used for people with high cholesterol that is not responsive to other treatments.

8. Regular Check-ups

It’s important to have your cholesterol levels checked regularly, especially if you have risk factors for heart disease, such as:
A family history of high cholesterol or heart disease.

High blood pressure or diabetes.

Being overweight or having a sedentary lifestyle.

Your doctor will assess your total cholesterol, LDL, HDL, and triglyceride levels to develop a personalized plan to manage your cholesterol and overall heart health.

Dr Geranmayeh