Following up on the last edition about the importance of cholesterol, we’re sharing some simple and effective ways to manage your cholesterol levels and support your heart health. By making a few lifestyle adjustments, you can lower your LDL ("bad" cholesterol) and boost your HDL ("good" cholesterol).
Here are a few easy steps to get started:
- Eat Heart-Healthy Foods
- Include oats, whole grains, and leafy greens in your diet to help lower LDL cholesterol.
- Fatty fish like salmon and mackerel are rich in Omega-3s, which support HDL levels.
- Snack on nuts and seeds, such as almonds and walnuts, for healthy fats.
- Avoid Unhealthy Fats
- Cut down on saturated fats found in red meat and full-fat dairy, as they can raise LDL levels.
- Steer clear of trans fats often found in processed foods and baked goods—these increase LDL and lower HDL.
- Get Moving
Regular physical activity, like walking or swimming, can raise HDL cholesterol and lower LDL. Aim for at least 30 minutes of exercise most days.
- Quit Smoking
Quitting smoking improves HDL cholesterol and reduces artery damage, which can lower your risk of heart disease.
- Limit Alcohol
While moderate alcohol may boost HDL levels, excessive drinking can raise cholesterol levels. Stick to one drink per day for women and two for men.
By adopting these habits, you can significantly improve your cholesterol levels and protect your heart. Remember to get regular cholesterol screenings to monitor your progress and stay on track.
Take charge of your heart health today!
The Nepean Cardiology Team
