How to Lower Your Cholesterol and Keep It in Check

It’s important to maintain healthy cholesterol levels for your heart health. Luckily, it’s not too difficult! A few simple tweaks to your daily routine can make a world of difference.

The compassionate team at Summit Primary Care in La Junta, Denver, Denver, Colorado Springs, Pueblo, and Englewood, Colorado, offers the following tips for taking charge of your cholesterol and boosting your heart health.

Eat a heart-healthy diet

Your diet is your secret weapon against high cholesterol. Load up on heart-friendly foods like fruits, veggies, whole grains, and lean proteins. These powerhouses are packed with nutrients and fiber that'll knock down bad cholesterol (LDL) while giving good cholesterol (HDL) a boost.

Ever heard of soluble fiber? It's like a cholesterol magnet, sweeping it out before it hits your bloodstream. You'll find it in oats, apples, and beans. And don't forget plant-based options! Beans, lentils, and nuts are your new best friends.

Now, let's talk about fats. Ditch the saturated and trans fats - they're cholesterol troublemakers. Instead, embrace healthier fats. Think olive oil, avocados, and fatty fish like salmon. Your heart will thank you.

Stay active to boost your heart health

Ready to get moving? Physical activity is a cholesterol game-changer. It pumps up your HDL, which helps clear out excess cholesterol. Work toward 150 minutes of moderate exercise each week. Sounds like a lot? Start small. Even a daily 20-minute stroll makes a difference.

Don't be afraid of strength training - it's not just for bodybuilders! A few sessions a week can work wonders for your cholesterol and overall health. Mix it up with bodyweight exercises, weights, or resistance bands. You'll burn calories, build muscle, and keep cholesterol in check.

Make lifestyle changes for lasting impact

Your lifestyle plays a huge role in managing cholesterol. If you smoke, quitting is hands-down the best gift you can give your heart. It'll boost your HDL and protect your blood vessels.

What about that drink after work? Moderation is essential. While having a small amount may provide some benefit, too much can negatively impact both your cholesterol and blood pressure. It's best to stick to one drink per day for women and up to two drinks per day for men to keep things in check.

Stress can also play a role in your cholesterol levels. Ongoing stress may lead to habits that aren’t the best for your heart health, such as overeating or choosing unhealthy foods. Try incorporating activities that help you relax, whether it's practicing yoga, painting, or even singing in the shower.

Even small moments of stress relief can make a big difference in managing your cholesterol levels.

How we can help

If you’ve made lifestyle adjustments but still find your cholesterol levels aren't where you want them to be, we can offer additional guidance. We may suggest personalized advice or, if necessary, prescribe medication to help bring your cholesterol under control. 

Keep in mind that improving cholesterol levels is a gradual process. Small, steady changes can make significant improvements over time. Stick with your efforts, and you’ll likely see your heart health — and overall well-being—get better step by step. Call the office or schedule an appointment online today.