Five easy ways to lower your cholesterol

overall cholesterol numbers.

If you are unsure if you have high cholesterol, it is easy to get tested. A blood lipid panel is one of the most common draws at the local lab and can be ordered by any doctor or telehealth provider. However, it is done fasted, with at least 12 hours without food or beverages outside of water and regular medication.

Healthy adults should check their cholesterol every four to six years, although doing it yearly will give you a better picture of where your average truly lies. Those with increased risk factors for heart disease and stroke should also get it done more regularly.

Cholesterol is a naturally occurring, necessary substance that circulates in the body through cells and blood. It creates cell membranes, hormones and Vitamin D. Cholesterol also aids digestion, as it is a component in bile production.

Cholesterol can be obtained in two ways: by consuming food, or through the body’s natural production in the liver. There are two types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein).

HDL cholesterol is also known as “good” or “healthy” cholesterol, while LDL is commonly referred to as “bad” cholesterol; it can lead to heart disease and stroke by clogging arteries. An easy way to remember which version is better is that the H in HDL can also stand for “healthy.”

Unfortunately, many people with high cholesterol believe that the only solution is to take medication, while in reality, there are many easy ways to reduce cholesterol levels without medical intervention. Adopting healthy lifestyle habits can make a significant difference in overall health and longevity.

Let’s go over five easy ways to lower cholesterol.

Choose soluble fiber-rich foods such as oatmeal, legumes, barley, stone fruit and sweet potatoes to help lower cholesterol.

Reduce the intake of saturated fats. Surprisingly, eating cholesterol does not lead to a rise in cholesterol numbers. However, there is a connection between increased cholesterol and increased saturated fats. These fats are found in animal products, including bacon, fattier cuts of meat, baked goods/pastries (from the addition of butter most often), sour cream, cheese and cured meats (like salami). One non-animal source is coconut and coconut products, like milk and cream.

To reduce saturated fats in the diet, simply choose lean cuts of meat and reduce intake of full-fat dairy products. If you think you need to skip that steak, choose grass-fed when possible, and go for naturally leaner cuts like top or bottom round instead of ribeye.

Exchange processed carbs for whole grains. Processed carbs typically lack one major component: fiber. Whole grains do not. Fiber (specifically soluble fiber) aids digestion by keeping your system running smoothly while reduc- ing the amount of cholesterol that enters your system. Choose soluble fiber-rich foods such as oatmeal, legumes, barley, stone fruit and sweet potatoes.

Exercise and move more. Even moderate exercise, like walking, can help increase your HDL cholesterol while decreasing your LDL. Shoot for 30 minutes of light-moderate exercise five days a week or at least 20 minutes of higher-intensity exercise three days a week to help change your numbers.

Quit sm oking. Here’s just one more reason to quit smoking. After quitting, HDL levels can rise by over 30% in just three weeks. It will also make things like exercise a whole lot easier.

Lose weight. There is a good chance that if you started doing the first three items, this one would naturally follow without much extra effort. Losing weight will reduce the production of cholesterol that’s made in the liver and therefore reduce

In conclusion, cholesterol plays a crucial role in the body, including creating cell membranes, hormones and aiding digestion. However, high levels of LDL cholesterol can lead to heart disease and stroke. While medication may be necessary in some cases, making simple lifestyle changes can also significantly reduce cholesterol levels. By reducing saturated fats, consuming whole grains, exercising regularly, quitting smoking, and losing weight, individuals can improve their overall health and longevity. It is important to get tested regularly, especially for those with increased risk factors for heart disease and stroke. By implementing these easy ways to lower cholesterol, individuals can take control of their health and reduce their risk of developing cardiovascular disease.

Leah Harding is a nutrition coach and mobile personal trainer. She specializes in helping people see food as an ally to reach their goals, both in and out of the gym. She previously worked out of Rincon Fitness and owned CrossFit Carpinteria/Foxwing Fitness. Contact her at leah@foxwingfitness.com with questions or with ideas for future wellness articles.