Did your doctor tell you that your cholesterol level is a little high in your latest blood test? It's normal to feel a little scared and anxious when you hear that. "Oh, now I have to stop eating all the delicious food and exercising all day," you may think. But there's really nothing to be afraid of. By making a few small, simple changes to your lifestyle, you can control this condition more easily than you think. The best thing to do is to follow these habits along with the medication your doctor prescribes.
1. Be very careful about the fat you eat and drink.
Although things like cheeseburgers, ice cream, and fatty meat curry may taste good, they can actually worsen your cholesterol levels. The main reason for this is the saturated fat they contain.
Reducing animal fats, such as fatty meats like beef and pork, and things like butter, cheese, and skim milk, can help reduce your body's levels of "bad" cholesterol (LDL cholesterol) .
According to the American Heart Association, only 5% to 6% of our total daily calories should come from saturated fat. Doing so can lower your LDL levels by about 11-13 points.
But this doesn't mean you should completely eliminate fat from your diet. Doing so can actually have the opposite effect. Unsaturated fats, found in foods like olive oil, cashews, and peanuts, can help raise your "good" cholesterol (HDL) and lower your triglycerides. The important thing is to choose unsaturated fats over saturated fats whenever possible.
| Fat type | Examples and instructions |
|---|---|
| Avoid: Saturated Fat | Fatty meat (pork, beef), butter, cheese, full-fat milk, ice cream, palm oil, coconut oil (in moderation). |
| Choose: Unsaturated Fat | Olive oil, canola oil, cashews, almonds, peanuts, avocado, fish (salmon, mackerel, tuna). |
2. Say goodbye to this type of fat forever!
Artificial trans fats should be completely eliminated from your diet. There is no argument about this. These are very harmful to the body.
Trans fats not only raise your bad cholesterol (LDL), but they also lower your good cholesterol (HDL). These trans fats can be found in deep-fried foods like donuts, packaged biscuits, cakes, cookies, and some types of margarine.
So, when you buy something from the store, make a habit of reading the label. If the label says "partially hydrogenated oil," it contains trans fats. Sometimes it says 'trans-fat-free,' but check to see if these words are there.
3. Let's stop the absorption of cholesterol into the body
Soluble fiber helps us with this task. Simply put, this soluble fiber forms a gel inside the intestines, helping to bind excess cholesterol in the body and excrete it with stool.
What foods are rich in soluble fiber?
- Oats
- Barley
- Legumes like beans, chickpeas, and lentils
- Okra, bitter gourd, Brussels sprouts
- Fruits like apples, oranges, and pears
- Carrot
Studies have shown that if you increase your fiber intake by 5-10 grams per day, you can reduce your bad cholesterol (LDL) levels by about 5%. So, instead of white bread and buns made with flour, add things like oats, vegetables, fruits, and nuts to your diet.
4. When it comes to exercise, think "the more the merrier"
Exercise can improve your cholesterol levels, but the most important thing is to do it regularly .
"The effect of exercise on cholesterol only lasts for about 24 hours. So there's no point in going to the gym only two days a week and just hanging out the other days," doctors say.
The best thing to do is to be active for at least 30 minutes a day . It can even be a quick walk around your house, but you should do it every day. Also, if you can lose even 5% of your body weight by exercising this way, that will have a big, positive impact on your cholesterol levels.
5. Let's increase the pace of the exercises a little.
If you already exercise every day, now you can take it one step further. That means, on some days, you can do your exercise a little harder .
A good plan is to exercise moderately hard for about 40 minutes, three or four days a week.
For example:
- If you usually walk, try brisk walking or jogging for a while during your walk.
- If you're a runner, run a little faster for a while (sprint intervals).
6. Find a solution to stress at work
If you're feeling stressed at work, you definitely need to pay attention to it. Research has shown that people who are stressed at work have higher levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL) .
Some jobs can be stressful by nature, but there are things you can do to manage it.
- Take short breaks while working. Get up and walk around for a minute.
- Use all your annual leave. Stay home and be free.
- Talk to your boss and ask them to prioritize your work so you can use your time and energy wisely.
7. Smoking must be stopped.
Cigarette smoke lowers your levels of "good" cholesterol (HDL) . Even though quitting smoking doesn't directly lower your "bad" cholesterol (LDL), it does improve your ratio of good to bad cholesterol. That's very important for heart health.
You may have tried to quit smoking before and failed. That's normal. Many people try several times. But don't give up. It's the biggest investment you can make in your overall health. You can also talk to your doctor about this and get help.
Take-Home Message
- Talk to your doctor about your cholesterol levels and use the medication he prescribes exactly.
- Reduce saturated fats like fatty meats, butter, and cheese, and instead choose unsaturated fats like fish, cashews, and avocados.
- Completely avoid trans fats found in bakery foods and packaged biscuits.
- Add foods rich in soluble fiber, such as oats, beans, vegetables, and fruits, to your diet.
- Engage in exercise, such as brisk walking, at least 5 days a week, for at least 30 minutes a day.
- Find ways to reduce stress. That also affects cholesterol levels.
- If you smoke, decide to quit today. Seek medical advice.
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