Cholesterol Lowering Tips You Need to Know 

Cholesterol is a fatty substance that is essential for a number of body functions. It’s a vital component of cell membranes and is required to create steroid hormones like progesterone and testosterone.

Although essential for various functions within the body, a cholesterol level that is too high can be unhealthy. Hypercholesterolemia (high blood cholesterol) is a common issue that increases the risk of cardiovascular diseases, including atherosclerosis and coronary artery disease (CAD).

If you have been told by your doctor that you have hypercholesterolemia, try the following strategies to lower your blood cholesterol levels to within a healthy range. You can learn more about how to lower your blood cholesterol by clicking here.

Reduce Your Consumption of Saturated Fat

Consuming too much saturated fat in your diet can increase your risk of poor cardiovascular health by increasing your blood cholesterol levels. More specifically, saturated fat can cause an increase in low-density lipoproteins (LDLs), which can deposit in the arteries and cause them to narrow.

Saturated fat is abundant in red meat, junk foods, and full-fat dairy products. Reducing your consumption of these foods could help to lower your blood cholesterol and improve your overall cardiovascular health.

Increase Your Omega-3 Intake

Omega-3 fatty acids are unsaturated fatty acids that have been shown in numerous studies to reduce inflammation and promote better cardiovascular health. They are found in oily fish, nuts, seeds, avocados, and plant oils, so consuming plenty of these foods can help manage your cholesterol.

Maintain a Healthy Weight and Body Fat Percentage

Obesity is a significant risk factor for cardiovascular disease. Maintaining a healthy weight can support your heart by lowering your blood cholesterol levels and reducing the risk of atherosclerosis, acute corona syndrome, and CAD.

Consider incorporating more exercise into your routine or cutting your caloric intake if you’re currently above the healthy weight range. The recommended amount of exercise for an adult to maintain optimal health is 150 minutes of moderately intense exercise a week. Work with a health coach, personal trainer, or registered dietitian for expert advice.

A healthy BMI is between 18 and 25. However, it’s important to note that BMI doesn’t distinguish between fat and muscle mass. Therefore, many top-level athletes who have a significant amount of muscle on their bodies fall into the ‘obese’ BMI category but have very little fat mass on their body.

It’s best to get a full-body anthropometric assessment to monitor your fat mass and skeletal muscle mass when you’re on a weight loss journey to ensure your body fat percentage reduces to within a healthy range, as well as your overall body weight. Generally, a healthy body fat percentage falls between 18-25% for males and 20-30% for females.

Consider Taking Supplements

There are a few different supplements that may help lower blood cholesterol and be beneficial for cardiovascular health. Two well-known cholesterol-lowering supplements include fiber and niacin (vitamin B3).

Fiber supplements can reduce the absorption of cholesterol in the gut, lowering LDL concentration in the blood. Niacin can lower LDL and increase high-density lipoprotein (HDL), a type of cholesterol that helps to clear excess cholesterol to the liver.