8-07-2024 7:06pm

Mistakes That Can Affect Your Cholesterol

Samantha Hespos Editor

**Understanding Your Cholesterol Numbers**

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Cholesterol levels provide your doctor with important information about the fats present in your blood. Unhealthy cholesterol levels are associated with the hardening of arteries, increasing the risk of heart disease, heart attacks, and strokes. Your cholesterol readings include "bad" (LDL) and "good" (HDL) cholesterol, as well as triglycerides, a common fat found in the body. By gaining insight into your numbers and the factors that influence them, you can take steps to manage your cholesterol effectively.

**The Importance of Getting Tested**

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Unhealthy cholesterol levels often do not present any noticeable symptoms, making regular testing essential. If an issue is detected, adjustments in diet, lifestyle, and possibly medication can make a significant difference. After the age of 20, it’s recommended that you undergo a straightforward blood test every 4 to 6 years to ensure your cholesterol levels are within a healthy range. If your results indicate a problem, your doctor will monitor your levels closely to determine if treatment is necessary.

**Don’t Skip Your Workouts**

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Consistent exercise is one of the most effective ways to manage your cholesterol levels. You don't need to run marathons; just 40 minutes of walking, swimming, cycling, or dancing three to four times a week can make a significant impact. If your schedule is tight, feel free to divide your activity into 10-minute segments throughout the day. Additionally, incorporating resistance training—such as push-ups, pull-ups, and weightlifting—can also contribute positively to your cholesterol management.

**Avoid Staying Seated for Too Long**

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Prolonged sitting is associated with obesity, heart disease, and high blood pressure. It can decrease “good” HDL cholesterol, which plays a role in eliminating harmful cholesterol, while simultaneously raising triglyceride levels. This risk persists even for those who exercise regularly. If you have a desk job, aim to stand up and move around every 30 minutes, or consider using a standing desk to promote better circulation and overall health.

**The Impact of Smoking on Cholesterol**

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Smoking reduces your “good” HDL cholesterol levels, allowing more harmful cholesterol to persist in your body. It is also associated with high blood pressure, diabetes, and heart disease. Quitting smoking can lead to improvements in your cholesterol levels and better protection for your arteries. If you're a non-smoker, it's important to avoid secondhand smoke as well, to further safeguard your cardiovascular health.

**Don’t Ignore Your Weight**

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Excess weight, particularly around the abdomen, can lead to increased levels of "bad" LDL cholesterol while lowering "good" HDL cholesterol. However, losing just 10% of your body weight can significantly improve your cholesterol numbers. It's a good idea to discuss with your doctor the most effective diet and exercise plan tailored to help you achieve and maintain a healthy weight.

**Watch Your Saturated Fat Intake**

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Foods high in saturated fat, such as beef, pork, lamb, full-fat dairy products (like butter, cream, milk, cheese, and yogurt), and tropical oils (such as palm and coconut oil), can increase your LDL, or “bad” cholesterol levels. To manage this, consider trimming visible fat from meats and opting for skim milk and low-fat yogurt. If your LDL levels are elevated, it's advisable to limit saturated fat to no more than 6% of your total daily caloric intake to help improve your cholesterol profile.

**Limit Trans Fat Consumption**

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Trans fats, often labeled as “partially hydrogenated” fats or oils, are commonly found in fried foods, pastries, pizza dough, doughnuts, muffins, cookies, crackers, and many prepackaged items. These fats can raise your "bad" LDL cholesterol levels while lowering your "good" HDL cholesterol. To safeguard your health, it's crucial to check food labels and limit trans fat intake. Instead, focus on a diet rich in fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts to promote better cholesterol levels.

**Don't Eliminate All Fats**

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Not all fats are detrimental to your health. It's important to replace saturated and trans fats with healthier options, such as polyunsaturated and monounsaturated fats. You can find these beneficial fats in foods like trout, salmon, herring, avocados, olives, walnuts, and liquid vegetable oils such as safflower, canola, sunflower, and olive oil. However, it's essential to ensure that fats make up no more than 25-35% of your total daily caloric intake for optimal health.

**Don’t Overlook Fiber**

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Fiber is crucial for heart health, and it comes in two types: soluble and insoluble. While both are beneficial, soluble fiber is particularly effective in lowering LDL cholesterol levels. You can easily incorporate more soluble fiber into your diet by enjoying a bowl of oatmeal in the morning, or by including oat bran, fruits, beans, lentils, and vegetables in your meals. Making these additions can significantly support your cholesterol management and overall cardiovascular health.

**Moderate Your Alcohol Intake**

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Excessive alcohol consumption can negatively impact your cholesterol levels by increasing the amount of fats in your blood. To maintain a healthy balance, men should limit their alcohol intake to no more than two drinks per day, while women should aim for one drink. By adhering to these guidelines, you may also help boost your HDL, or “good” cholesterol levels, contributing to better overall heart health. Moderation is key to enjoying alcohol while safeguarding your cholesterol profile.

**Address Underlying Health Conditions**

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Ignoring other medical conditions that can impact cholesterol levels, such as high blood pressure, diabetes, kidney disease, liver disease, and hypothyroidism, can hinder your efforts to manage your cholesterol effectively. It's crucial to understand and treat these associated health issues. By managing these conditions properly, you can improve your overall health and potentially enhance your cholesterol numbers as well. Regular check-ups and a proactive approach to your health can make a significant difference.

**Adhere to Your Medication Regimen**

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It's essential to follow your doctor's instructions regarding any prescribed medications for managing cholesterol. If you forget a dose, avoid the temptation to "make up" for it by taking extra the next time, as this can lead to adverse effects or diminish the medication's effectiveness. Always inform your doctor about any other medications you are taking, as some drugs can interact negatively when combined. Consistency in your medication routine is key to achieving the best health outcomes.

**Medical Disclaimer**

The information provided in this content is for informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here. If you think you may have a medical emergency, call your doctor or emergency services immediately.