You know high cholesterol is bad for you, but just what does that diagnosis mean and what can you do to combat it? Cholesterol is a waxy, fatty substance found in your body’s cells. Your body produces it to make hormones, vitamin D, and chemicals to help you digest your food. It’s also found in the foods you eat. High cholesterol can be caused by any singular reason or combination of family history, obesity, high blood pressure, whether you have diabetes or smoke. You should get your cholesterol tested every five years over the age of 20. September is Cholesterol Education Month, and there are many things you can you do to help your body lower its cholesterol:
Avoid saturated fats. Butter lovers should consider substituting canola oil or olive oil and meat lovers should cut back on red meat and eat more fish. If you’re not a fish lover, experiment to find the kind you like and learn how you like it prepared – with some patience, you are bound to discover at least one or two types of fish that will work with your palette.
Chow down on the fiber. Fruits, vegetables, beans, oats and barley are all excellent sources of fiber, which acts as a sponge to absorb cholesterol in your digestive tract.
Get your body in motion. Regular physical activity raises good cholesterol, the term used to refer to the cholesterol that travels from other parts of your body to your liver, where your liver then removes the cholesterol. Up to 10,000 steps per day and brisk walking can help. If you work at a desk job, start moving on that lunch break (ask a colleague to join you!) or take advantage of on-line programs that help to remind you to step away from your desk and get in motion.
Go green. Green tea contains compounds that help lower cholesterol and is a great substitude for soda and other sugary beverages.
Fish oil. Check with your doctor first, but consuming salmon, which is high in omega-3s or adding fish oil supplements to your diet can significantly lower your cholesterol.
Go nuts. A handful of walnuts or almonds per day have been shown to bring about modest reductions in cholesterol.
Make a spread. There are margarine-like spreads that are fortified with cholesterol lowering plant compounds such as stanols. Check food labels for further details.
Quit smoking. Smoking lowers levels of good cholesterol and puts you at greater risk for heart disease as well.
Your plan to cut down on your cholesterol should be discussed in detail with your doctor, who can help you determine the best course of action. Your health, like you, is individual.
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