Tips For Lowering Cholesterol

High cholesterol is a problem facing many Americans. This waxy, fat-like substance is found naturally in your body and many foods. Though your body needs cholesterol to function, too much can build up in your arteries and put you at increased risk for a heart attack or stroke.

Adults over 20 and those individuals at high risk should be screened regularly for high cholesterol. If you’re one of the many Americans that are suffering from high cholesterol, your doctor will recommend changes in diet, exercise and possibly medication. It’s important to follow your doctor’s recommendations, but here are a few tips that can help improve your numbers.

• Get moving! Moderate exercise, such as brisk walking, can raise good cholesterol by 10 percent. Aim for about 10,000 steps per day.
• Avoid saturated fat. Substitute canola or olive oil for vegetable oil, butter, shortening or lard. Additionally, cut back on meat and eat more fish, which have the health benefits of Omega 3 fatty acids.
• Increase your intake of fruits, vegetables and whole grains. It’s also beneficial to increase the fiber in your diet. Soluble fiber can act like a sponge and suck up bad cholesterol. Good sources of soluble fiber include beans, oats and barley.
• Eating nuts has been shown to make a moderate reduction in cholesterol, so add some almonds as your daily snack.

By following these tips and the instructions of your doctor, you can take control of your cholesterol numbers and help get them in a more healthy range. To find a primary care physician at GBMC, visit www.gbmc.org/findadoc.