Maybe you’ve been told to watch your cholesterol, or you have a family history of high cholesterol? Or maybe you’re just looking for ways to keep your heart healthy and work on prevention?
You’re in luck! September is National Cholesterol Education Month, and Ronni Naramore, DO, family medicine physician with St. Francis Health, has some tips on how to reduce cholesterol and improve your heart health.
First, let’s look at what cholesterol is and what it does. Cholesterol isn’t inherently “bad,” Dr. Naramore says. Your body needs cholesterol to help build cells, produce vitamins and hormones. Your liver makes much of the cholesterol you need each day, but cholesterol also enters your body through foods you eat, such as meats and dairy products.
Too much of it can create problems. Cholesterol can form thick deposits inside the arteries that cause them to narrow and be less flexible. It can also lead to blood clots that cause heart attacks or stroke.
According to Dr. Naramore, keeping cholesterol in check starts with eating the right foods:
- Reduce saturated fats by decreasing your intake of red meat and full-fat dairy products, such as butter and cream.
- Cut out the trans fats, often found in processed foods like margarines, store-bought cookies, crackers and cakes.
- Look for foods with heart-healthy omega-3 fatty acids, like certain types of fish and nuts.
- Get your fiber — especially soluble fiber that can reduce absorption of cholesterol. Reach for kidney beans, Brussels sprouts, apples and oatmeal.
Dr. Naramore also suggests increasing your physical activity and exercise. Even moderate activity can improve the “good” cholesterol in your body. Losing any excess weight can help lower your cholesterol, too.
Another important thing: Quit smoking if you are a smoker. The benefits are seen almost immediately in reducing your heart rate and blood pressure. And avoid alcohol or drink in moderation if you do (generally, one drink a day for women, two drinks a day for men). Even moderate alcohol consumption has been linked to higher levels of cholesterol.
Your primary care provider can talk with you about these lifestyle changes and discuss any other recommendations that cater to your personal health needs.
