Lifestyle Factors to Lower Cholesterol

High cholesterol means that you have too much of a fatty substance known as cholesterol in your body. High cholesterol or hyperlipidaemia affects people of all ages, including those who feel healthy and are active. High cholesterol usually has no symptoms, but left untreated leads to complications.

Cholesterol is deposited in the inner walls of your arteries over time, leading to the formation of plaques. These plaques increase in size, causing narrowing and hardening of your arteries. These plaques reduce blood flow through your arteries and increase your risk of developing harmful blood clots. This plaque formation is known as atherosclerosis. Atherosclerosis leads to life-threatening complications such as:

• Angina or chest pain
• Stroke
• Heart attack
• High blood pressure
• Transient ischaemic attack (TIA)
• Peripheral vascular disease
• Chronic kidney disease

 

Not everyone with high cholesterol needs to take medication. Some people only need lifestyle changes. Others need lifestyle changes with medication. People with underlying medical conditions that affect their cholesterol levels need a more complex approach. Your healthcare professional would consider your family history, medical history and lifestyle factors in helping you to reduce your cholesterol levels.

The following lifestyle changes can help lower your cholesterol levels.

Avoid foods high in saturated fats.

Reduce your intake of saturated fats and trans fats. Excessive intake of these fats increases LDL or “bad” cholesterol over time and increases your risk of severe health problems. The American Heart Association recommends limiting saturated fat to less than 6% of daily calories and avoiding trans fats.

Foods rich in saturated and trans fats include fatty cuts of meat, red, processed meats such as sausages, egg yolk, fried foods, fast foods, cakes and pastries. Full-fat dairy products such as whole milk, butter, cheese, sour cream and cream, ice cream, chocolates, and coconut cream contain saturated and trans fats. Opt for fat-free or low-fat dairy products and skimmed milk. Limit your intake of palm oil and coconut oil that contain saturated fats.

Eat more unsaturated fats.

Foods rich in unsaturated fats boost HDL or good cholesterol and consequently reduce bad cholesterol. HDL cholesterol carries LDL or bad cholesterol from the blood to the liver to be removed from the body.

Oily fish such as mackerel, salmon and trout are high in omega-3 fatty acids that boost good cholesterol levels and reduce bad cholesterol levels. Foods that contain monounsaturated fats and polyunsaturated fats, such as olive oil, avocado, nuts and seeds, actively work to decrease bad cholesterol.

Increase your fibre intake.

Foods high in fibre, such as whole grains, fruits and vegetables, contain a type of fibre called beta-glucans that bind to bad cholesterol and help excrete it from your body. Fibre also reduces high blood sugar. When blood sugar is high, more triglycerides are present, thus increasing cholesterol production. Good sources of fibre are oats, wheat, beans, chickpeas, broccoli, avocados, spinach, apples and dried fruits.

Reduce your sugar intake.

Limiting sugar from your diet can lower your cholesterol levels. Excessive sugar intake causes your liver to produce more LDL cholesterol while reducing HDL cholesterol. High sugar levels in the blood also increase triglycerides, which increase cholesterol production. Also, limit your intake of salt.

Exercise

Exercise boosts HDL or good cholesterol levels, lowers blood pressure, reduces the risk of atherosclerosis, and helps you lose weight. At least 150 minutes of moderate-intensity aerobic exercise during the week can lower cholesterol levels. Physical activity such as brisk walking, jogging, swimming, cycling or vigorous outdoor work for 30 minutes on most days of the week will help reduce your cholesterol levels. Losing weight and maintaining a healthy weight will also lower cholesterol.

Reduce your alcohol intake.

Excessive alcohol consumption can raise your triglyceride levels – a type of blood fat that increases cholesterol production.

Stop Smoking

Smoking lowers your HDL cholesterol and raises LDL cholesterol.

Stress

Managing stress will help lower high cholesterol levels. Stress triggers hormonal changes that cause your body to produce cholesterol. Stress also promotes inflammatory markers associated with cardiovascular disease.

References

American Heart Association. Prevention and treatment of high cholesterol. (https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia)

Mayo Clinic. High Cholesterol. (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800)

Healthline. Everything you need to know about high cholesterol. (https://www.healthline.com/health/high-cholesterol)