How can I lower my cholesterol?
The benefits of lowering blood cholesterol are substantial. According to studies by the National Heart, Lung, and Blood Institute, for every 1 percent lowering in total blood cholesterol, Americans can reduce heart attack risk by 2 percent. For most people, the best way to lower cholesterol is to reduce their intake of saturated fats and to increase physical activity.Get moving
Accumulation of moderately intense physical activity (30 minutes or more on most, preferably all, days each week) is recommended for adults. For example, 10 minutes of physical activity three times a day or two fifteen minute sessions will meet the minimum requirements for physical activity.Activities can include walking, riding a bicycle, gardening or washing the car by hand.
Lose Weight
Individuals who are overweight can have high total cholesterol levels and low levels of protective HDL cholesterol; studies show that, as weight rises, HDL levels decline and LDL levels creep gradually upward. Controlling your caloric intake and losing excess weight contributes greatly to reducing blood cholesterol.Eat Smart
Reduce your intake of fats, particularly those saturated fats found in animal sources. No more than 30 percent of total daily calories should come from fat.Consume a diet rich in fruits and vegetables (these foods include carrots, citrus fruits and broccoli) and whole grains such as whole wheat bread.
Drug Treatment
For some people, high cholesterol levels may continue despite other lifestyle changes. For these persons, lipid-lowering drugs may be recommended. Your health care provider can help to determine whether this option is best suited for your needs.(published with permission in writing from:http://www.idph.state.il.us)
