Best Ways to Lower and Manage Cholesterol Levels

June 02, 2023 Posted in: Heart & Vascular Care 4 minute read time

High cholesterol levels can have negative effects on overall health and increase the risk of developing heart disease and stroke. This is because when LDL or "bad" cholesterol builds up in the arteries, it can form plaques that narrow the arteries and restrict blood flow to the heart and brain.

Over time, this can lead to atherosclerosis, a condition in which the arteries become hardened and narrowed. If a plaque ruptures, it can lead to a blood clot that can block blood flow and cause a heart attack or stroke. High cholesterol can also contribute to other health problems, such as peripheral artery disease, which can cause pain and cramping in the legs, and gallstones.

LDL vs HDL Cholesterol

Good cholesterol, also known as high-density lipoprotein (HDL), helps to remove bad cholesterol from the bloodstream and transport it back to the liver, where it can be processed and eliminated from the body. Bad cholesterol, also known as low-density lipoprotein (LDL), can build up in the arteries and form plaques, which can lead to heart disease and stroke.

In general, higher levels of HDL or "good" cholesterol are associated with a lower risk of heart disease, while higher levels of LDL or "bad" cholesterol are associated with a higher risk of heart disease. It's important to note, however, that cholesterol levels alone are not always the best predictor of heart disease risk. Other factors, such as age, gender, family history, blood pressure and smoking status can also play a role. It's important to talk to a health care provider about overall heart disease risk and how to manage it.

Lifestyle Changes

You may be wondering how you can take control of your cholesterol levels on your own. Luckily, there are several lifestyle changes you can implement that can drastically reduce your “bad” cholesterol levels.

Change Your Diet

One of the best ways to manage cholesterol levels is to adopt a healthy diet. This means avoiding saturated and trans fats and consuming more plant-based foods, such as fruits, vegetables and whole grains.

Some foods that are particularly beneficial for managing cholesterol levels include:

Foods high in fiber, such as oats, beans and lentils
Foods high in omega-3 fatty acids, such as salmon, walnuts and flaxseeds
Foods high in plant sterols and stanols, such as fortified margarine, orange juice and yogurt

It is also essential to limit your intake of processed foods, sugary drinks and alcohol, as these can all contribute to high cholesterol levels.

Exercise

Exercise is another crucial factor in managing cholesterol levels. Regular exercise can help increase HDL or “good” cholesterol levels and lower LDL or “bad” cholesterol levels.

Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. If you are new to exercise, start slowly and gradually build up your intensity and duration.

Weight Management

Maintaining a healthy weight is another important factor in managing cholesterol levels. Being overweight or obese can increase your LDL or “bad” cholesterol levels and decrease your HDL or “good” cholesterol levels.

To maintain a healthy weight, aim for a balanced diet and regular exercise. If you need to lose weight, work with your health care provider to develop a safe and effective weight loss plan.

Quit Smoking

Smoking is a significant risk factor for heart disease and stroke, and it can also contribute to high cholesterol levels. If you smoke, quitting is one of the best things you can do for your overall health and cholesterol levels.

There are many resources available to help you quit smoking, including nicotine replacement therapy, counseling and support groups.

Manage Stress

Chronic stress can increase inflammation in the body, which can contribute to high cholesterol levels. Practicing stress-reducing techniques like meditation, yoga or deep breathing can help lower stress levels and improve overall health.

Medical Treatments

While most of these lifestyle changes are a great way to properly manage your cholesterol, it’s important to note that sometimes medical treatment may be required. A variety of medications are available to specifically help you manage your cholesterol.

Medication

If lifestyle changes are not enough to manage your cholesterol levels, your health care provider may prescribe medication. There are several types of cholesterol-lowering medications, including:

Statins, which are the most commonly prescribed cholesterol-lowering medications
Bile acid sequestrants, which work by binding to bile acids in the intestine and preventing them from being reabsorbed into the bloodstream
Nicotinic acid, which is a type of vitamin B3 that can lower LDL or “bad” cholesterol levels and increase HDL or “good” cholesterol levels
Fibric acid derivatives, which can lower triglyceride levels and increase HDL or “good” cholesterol levels

It is essential to work with your health care provider to find the right medication and dosage for you.

Frequently Asked Questions

Cholesterol levels typically do not change quickly, and it's not recommended to make drastic changes to cholesterol levels through quick-fix methods. There are some foods that may help lower cholesterol levels over time when consumed regularly as part of a healthy diet, including:

Oats and oat bran
Nuts
Plant sterols and stanols
Fatty fish

While these foods may be beneficial for cholesterol levels, they should be consumed as part of a healthy diet that includes a variety of fruits, vegetables, whole grains, lean protein and healthy fats, and in moderation to avoid excess calorie intake. It's also important to work with a health care provider to develop a plan that is safe and effective for individual needs.

We recommend adopting the following lifestyle changes:

Adopting a heart-healthy diet
Increasing physical activity
Quitting smoking
Reducing stress
Consuming healthy fats
Adding soluble fiber to the diet

Please remember that natural methods may take time to produce results, and it's important to work with a health care provider to develop a plan that is safe and effective for individual needs. Some people may also require medication in addition to lifestyle changes to effectively manage their cholesterol levels.

Saturated and trans fats: Foods high in saturated and trans fats, such as fatty meats, full-fat dairy products, fried foods and baked goods made with hydrogenated oils, can raise LDL or "bad" cholesterol levels.
Processed and packaged foods: Processed and packaged foods, such as chips, crackers and baked goods, often contain high levels of added sugars and refined carbohydrates, which can contribute to high triglyceride levels and lower HDL or "good" cholesterol levels.
Red meat: Red meat, such as beef, pork and lamb, can be high in saturated fat and cholesterol, and can contribute to high LDL or "bad" cholesterol levels when consumed in excess.
Shellfish: Shellfish, such as shrimp and lobster, can be high in cholesterol, and can contribute to high LDL or "bad" cholesterol levels when consumed in excess.
High-fat dairy products: High-fat dairy products, such as cheese and butter, can be high in saturated fat and cholesterol, and can contribute to high LDL or "bad" cholesterol levels when consumed in excess.

Learn more about your heart health and your risk for developing heart disease by answering a few questions with our free online Heart Health Risk Assessment.