Introduction

High cholesterol can increase your risk of heart disease and stroke. Cholesterol is a waxy substance found in your blood, and your body needs it to build healthy cells. However, high levels of cholesterol can lead to fatty deposits in your blood vessels, which can cause heart problems over time. Understanding how to lower cholesterol through diet, exercise, and lifestyle changes can help improve your overall heart health.

1. Eat Heart-Healthy Foods

Making dietary changes can significantly impact your cholesterol levels. Here are some tips:

• Reduce saturated fats: Found in red meat and full-fat dairy products, saturated fats can raise your total cholesterol. Limiting your intake can help lower LDL cholesterol (the "bad" cholesterol).
• Eliminate trans fats: Often found in margarines and store-bought cookies, crackers, and cakes, trans fats can raise overall cholesterol levels. Look for "partially hydrogenated oil" in ingredient lists to avoid these fats.
• Eat omega-3 fatty acids: While they don't affect LDL cholesterol, omega-3 fatty acids have other heart benefits, including reducing blood pressure. Good sources include salmon, mackerel, and flaxseeds.
• Increase soluble fiber: Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Foods high in soluble fiber include oats, beans, lentils, fruits, and vegetables.
• Include whey protein: Found in dairy products, whey protein can lower LDL cholesterol as well as total cholesterol and blood pressure.

2. Exercise Regularly

Physical activity can help raise HDL cholesterol (the "good" cholesterol). Regular exercise can also help you reach and maintain a healthy weight, which is beneficial for managing cholesterol. Aim for at least 30 minutes of moderate to vigorous exercise most days of the week. Activities like brisk walking, running, cycling, and swimming can help improve your cholesterol levels.

3. Quit Smoking

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly: within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike; within three months of quitting, your blood circulation and lung function begin to improve; and within a year of quitting, your risk of heart disease is half that of a smoker.

4. Lose Weight

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels—but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

5. Drink Alcohol Only in Moderation

Moderate use of alcohol has been linked with higher levels of HDL cholesterol. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure, and strokes.

Conclusion

High cholesterol is a significant risk factor for heart disease and stroke. By making healthy lifestyle changes such as eating a heart-healthy diet, exercising regularly, quitting smoking, losing weight, and drinking alcohol in moderation, you can lower your cholesterol levels and improve your overall heart health. If you have concerns about your cholesterol levels or need help managing them, consult your healthcare provider for advice and appropriate treatment.