Let's Talk about Cholesterol
High blood cholesterol itself does not cause symptoms, so many people are unaware that their cholesterol level is too high. Medication may be prescribed to lower cholesterol; moreover, lifestyle changes can have a positive impact as well including the following practices.
1. Eating a heart-healthy diet. Eat foods rich in omega-3 fatty acids such as salmon, mackerel, herring, walnuts and flaxseeds. Increase soluble fiber found in oatmeal, kidney beans, Brussels sprouts, apples and pears. Reduce saturated fats found in red meat and full-fat dairy products and eliminate trans fats often used in margarines and store-bought cookies, crackers and cakes.
2. Exercising on most days of the week and increasing physical activity. Focus on building up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Discuss your exercise plans with your healthcare provider if you are just getting started. Even short bouts of exercise such as brisk walking or riding a bike for 5-10 minutes several times a day can be beneficial and help to improve physical endurance, mood and energy levels.
3. Quitting smoking.
4. Losing weight.
5. Drinking alcohol only in moderation. Moderate alcohol consumption for healthy adults is considered 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.
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