High cholesterol often flies under the radar — over 40% of Americans over 20 with this dangerous condition are unaware, as there aren’t usually any warning signs. Without taking steps to manage your cholesterol levels, you run the risk of serious health consequences, including heart disease and stroke.
The path to a healthier heart begins with a simple blood test. Heena Shyamani, MD, and the team at Shah Medical Center in Elgin, Illinois, can assess your risk with convenient, in-office cholesterol screening. If your cholesterol levels are high or borderline high, we can help get you back on track with a personalized care plan that may include lifestyle adjustments, dietary changes, and medication.
While screening is the only definitive way to determine whether or not you have high cholesterol, a healthy lifestyle can significantly reduce your risk. Keep reading for five natural ways to maintain healthy cholesterol levels and safeguard your long-term well-being.
There are two main types of cholesterol: low-density lipoprotein (LDL), also known as bad cholesterol, can accumulate in your arteries and lead to plaque buildup and atherosclerosis. High-density lipoprotein (HDL) is actually a beneficial type of cholesterol that helps remove harmful LDL cholesterol from your arteries, preventing blockages.
To maintain balanced cholesterol levels, it’s important to limit your intake of saturated and trans fats. Saturated fats are mainly found in red meat and dairy products, while trans fats are typically hidden in processed, prepackaged, or fried foods.
On the other hand, monounsaturated fats and polyunsaturated fats can increase your levels of helpful HDL cholesterol. Foods that supply these healthy fats include fatty fish, nuts, seeds, and olive oil.
Plants and whole grains contain soluble fiber, a complex carbohydrate that can help lower your LDL cholesterol levels. Soluble fiber binds to bad cholesterol in the digestive tract, preventing its absorption. Remember to include plenty of sources in your diet, such as:
Regular physical activity can be a powerful tool in maintaining healthy cholesterol levels. Exercise increases beneficial HDL cholesterol, helping to clear out LDL cholesterol from your bloodstream.
Aim for at least half an hour of moderate-intensity exercise most days of the week or 20 minutes of vigorous exercise three days a week. Try riding your bike to the office, taking brisk walks around your neighborhood, or trying a new sport you’ve always been curious about.
Smoking damages blood vessels and lowers levels of HDL cholesterol, increasing your risk of heart attack and stroke. Quitting smoking is one of the most effective ways to improve your heart health, but we understand it can be difficult. Reach out to Dr. Shyamani and the team for support and guidance.
Excessive alcohol consumption can negatively impact your cholesterol levels by increasing the bad cholesterol and decreasing the good. To maintain a healthy balance, it’s important to limit your alcohol intake and drink in moderation — according to the CDC, that’s one drink for women and up to two drinks for men, on days that you choose to consume alcohol.
By making simple tweaks to your diet and lifestyle, you can significantly reduce your risk of developing a life-threatening heart condition. If you’re concerned about your cholesterol, contact us today to schedule a screening at Shah Medical Center.
