High cholesterol is one of the main risk factors for serious diseases such as heart attacks and strokes. This condition often does not show symptoms, but its impact on health can be very dangerous. However, you don't need to worry because cholesterol levels can be controlled with simple but significant lifestyle changes.
Here are seven effective ways to lower high cholesterol and improve your health. Here are some steps you can take to lower high cholesterol:
1. Consume Foods That Support Heart Health
The foods you eat play a big role in influencing your blood cholesterol levels. Some types of foods that are highly recommended for heart health include:
- Fiber
Consume high-fiber foods such as whole grains, fruits, and green vegetables to help lower bad cholesterol (LDL) by reducing the ability of cholesterol absorption in the intestines, thereby lowering cholesterol levels in the blood.
- Unsaturated fats from fish (Fish Fat)
Fatty fish, especially those rich in omega-3 fatty acids such as EPA and DHA, such as salmon, sardines, and mackerel, are effective in lowering triglyceride levels and supporting heart health. Include fatty fish in your diet at least twice a week.
- Vegetable oil
Vegetable oils, such as olive and canola oils, are rich in unsaturated fats that can help lower bad cholesterol (LDL) and raise good cholesterol (HDL), supporting heart health. Avoid margarine and butter because they contain saturated fats.
Instead, avoid foods high in saturated fat and trans fat such as fatty red meat, fast food, and processed products that can increase bad cholesterol (LDL) levels.
2. Exercise regularly
Regular exercise plays an important role in lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Recommended physical activities include brisk walking for 30 minutes every day, cycling, swimming, or aerobics. Even simple activities such as climbing stairs or gardening can provide significant benefits to the health of the body. Consistency in exercising greatly helps to keep cholesterol levels under control.
In addition, exercise helps maintain ideal body weight and lowers the risk of heart disease. Try to create an exercise schedule that fits your routine to improve stamina, energy, and mental health.
3. Maintain Ideal Body Weight
Maintaining an ideal body weight is one of the important steps to control cholesterol levels. If you are overweight, losing just 5-10% is enough to have a positive impact. Focus on a healthy, nutrient-rich diet and regular physical activity to achieve your ideal body weight.
Even small weight losses can help lower LDL and triglyceride levels, and raise HDL levels. If necessary, consult a dietitian for proper dietary guidance.
4. Avoid Smoking Habits
Smoking can lower good cholesterol (HDL) levels which play a role in removing bad cholesterol from the body. The following things are likely to happen if you quit smoking:
- HDL levels will increase in a short time.
- The risk of heart disease will decrease significantly.
- Lung function and blood circulation will improve.
If you are having trouble quitting, seek help from your doctor or a smoking cessation program for support. This process can be challenging, but the results are great for your overall health.
5. Limit Alcohol Consumption
Excessive alcohol consumption can increase triglyceride and cholesterol levels, which can be detrimental to heart health. Limit alcohol intake to safe levels: one drink per day for women and two drinks per day for men.
If you don't drink alcohol, avoid starting for health reasons. Choose healthy drinks like water, unsweetened tea, or fresh fruit juice without added sugar.
6. Consider Cholesterol-Lowering Supplements
Natural supplements can help lower cholesterol. Be sure to talk to your doctor before taking them, especially if you are taking other medications, to make sure they are safe and appropriate for your health needs.
7. Manage Stress Well
Severe stress can affect your cholesterol and blood pressure levels. To manage the stress you are feeling well, you can try:
- Meditate to calm the mind and body
Meditation or yoga helps calm the mind and relieve stress. Meditation focuses on breathing, while yoga improves flexibility, body strength, and emotional balance.
- Deep breathing techniques for relaxation
Deep breathing techniques help calm the body and mind. Slow breathing increases oxygenation, slows the heart rate, and relieves anxiety, reduces stress, and improves mental health.
- Doing a hobby or fun activity
Engaging in hobbies such as reading, cooking, or walking in nature provides relaxation. These activities reduce stress, increase creativity, and give you time to relax and enjoy life.
Managing stress not only helps your mental health but also has a positive impact on your physical health. Try to make time each day for activities that make you feel more relaxed.
Healthy Lifestyle to Lower Cholesterol and Improve Quality of Life
Lowering high cholesterol requires a commitment to consistently implementing a healthy lifestyle. By eating healthy foods, exercising regularly, maintaining an ideal body weight, and managing stress, you can reduce the risk of serious complications such as heart disease and stroke.
Small steps taken consistently can make a big difference in your health. If you feel the need for further health checks or guidance, consult with a trusted health professional to support your journey towards a better quality of life.
Article written by dr. Yuliyana Kusaeri, M.Gizi, Sp.GK (Clinical Nutrition Specialist Doctor, EMC Pekayon Hospital).