When you eat too much saturated fats, trans fats and cholesterol-rich foods it can lead to a buildup of fatty deposits in your blood vessels. When this happens, it’s much harder for your blood to flow through your arteries as it should, potentially leading to severe and life-threatening medical conditions.  Elevated cholesterol levels are directly linked to heart disease risk, and the higher your cholesterol, the higher your risk.  The good news is there are effective ways you can lower your cholesterol if it’s high.  Continue reading to find tips on how to reduce high cholesterol.

There are two types of blood cholesterol: LDL (“bad”) and HDL (“good”). When the body has too much LDL cholesterol or not enough HDL cholesterol, it can cause buildup called “plaque” on the walls of blood vessels, leading to heart attack or stroke.

Cholesterol is measured in milligrams per deciliter (mg/dL).
The table below represents a guideline for most people.

Our medical providers will always help you understand your cholesterol numbers, and will assess your family history, overall health, lifestyle, and much more.

1.) Eat heart-healthy foods
Decrease your consumption of high fat and cholesterol-rich foods. Eat more soluble fiber, which is found in foods such as oatmeal, beans, fresh fruits, and vegetables.

2.) Increase your physical activity
Exercise is proven to raise HDL or “good” cholesterol. Try to get in at least 30 minutes of exercise, five days per week. This can include taking a walk during your lunch hour, riding your bike to work, or playing your favorite sport.

3.) Maintain a healthy weight
Remember, Individuals of any body type can be at risk for high cholesterol. However, being overweight increases your chances, but even thin individuals can be at risk, which is why routine check-ins are so important. For the best results, make heart-healthy eating and regular exercise part of your daily routine.

4.) Reduce alcohol consumption
If you do drink alcohol, do so in moderation. Too much alcohol can lead to serious health conditions, such as high blood pressure and heart failure.

5.) Quit smoking or vaping
Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels that makes you more likely to develop atherosclerosis, or plaque buildup in the arteries. Within your first year of quitting, your risk of heart disease is cut in half compared to those who still smoke.

It’s never too late to make nutritional changes to benefit your health. Talk with our providers and ask if a nutrition consultation is right for you.  At Terros Health, we do more than just develop a nutrition plan for you — we provide ongoing learning and personalized support to help you throughout your journey to a healthier you.

It’s never too late to make nutritional changes to benefit your health. Talk with our providers and ask if a nutrition consultation is right for you. At Terros Health, we do more than just develop a nutrition plan for you — we provide ongoing learning and personalized support to help you throughout your journey to a healthier you.