How To Maintain a Healthy Cholesterol Count
Cardiovascular disease is currently the leading cause of death in the United States, ranking higher than cancer. According to the Office of Minority Health (OMH), African Americans have a 30% increased risk of developing cardiovascular disease. High LDL cholesterol levels are a primary contributing factor to these alarming statistics. A proactive approach is the best approach. The tips below can help you maintain a healthy cholesterol count. For those with high cholesterol, these tips can also be utilized in combination with your physician-guided care plan.
What is Cholesterol?
It’s a word we’ve all heard, but you aren’t alone if you aren’t exactly sure what cholesterol refers to. Cholesterol is a fat/lipid that your body requires to thrive. However, if you have too many “bad” lipids or your LDL levels are too high, plaque deposits may form in your blood. This increases your risk of stroke and cardiovascular disease.
There are 3 ways to measure these lipids:
High-density lipoprotein (HDL)—“good” cholesterol.
Low-density lipoprotein (LDL)—“bad” cholesterol.
Total cholesterol—the combination of both your HDL and LDL levels.
5 Ways to Maintain a Healthy Cholesterol Count
The tips below aren’t only effective for heart health, but whole-body health!
#1 Quit Smoking
Lung health is often the first thing that comes to mind when we think of smoking, but smoking is concerning on many levels. According to the Mayo Clinic, smoking elevates blood pressure and heart rate, decreases circulation, and increases your risk of heart disease.
#2 Move More
If you have a desk job and work out 5 days a week, you may not be getting enough physical activity. Bodies are designed to move, so try to stand or walk for at least a few minutes every hour. Think beyond gym workouts to standing while you work, walking on your lunch break, and anything that gets you up and moving throughout the day.
#3 Minimize Saturated Fat
Red meat, full-fat dairy, and prepackaged products with high levels of saturated fat are naturally high in LDL. So, the more you consume, the higher your LDL levels. Aim to keep red meat consumption to 3 or fewer servings per week, at around 3 to 4 ounces per serving. Choosing low-fat over full-fat dairy, and whole foods over processed foods also helps you maintain a healthy cholesterol count.
#4 Eliminate Trans Fats
While both saturated fat and very small amounts of trans fats can be found in whole foods, trans fats are mostly consumed in processed foods. Unlike saturated fat, trans fats have zero nutritional value. Even when you treat yourself to a decadent dessert, choose homemade or made-from-scratch versus prepackaged desserts designed to have a long shelf life.
#5 Eat More Whole Foods
Transitioning from a diet built primarily on processed meats, cheeses, and prepackaged foods to a whole food diet is often the fastest way to improve your LDL levels. You must continue to be mindful of portion size, and you should trim skin and fat from your meat. This one change can rapidly improve your whole-body health.
Want to Take a Proactive Approach to Controlling Your Cholesterol?
If you want to take a proactive (or reactive) approach to controlling your cholesterol, reach out to Nina’s Nutritional Values. Together, we’ll create a plan that’s tailored to your individual health and wellness objectives.