Cholesterol isn’t all bad. Show
Our bodies need cholesterol to make cell walls and hormones and perform other key functions. However, too much cholesterol increases the risk of heart attack, stroke, and heart disease. If you have high cholesterol, you can take action to reduce your levels and improve your heart health. While you cannot lower high cholesterol levels overnight, making changes to live a healthy lifestyle can make significant improvements over time. In this article, I’ll explain what high cholesterol is, how long it takes to lower cholesterol, various ways to lower cholesterol levels, and when to see a doctor about high cholesterol. No matter how long it may take, managing high cholesterol is worth it for the sake of your heart. What Is High Cholesterol?Cholesterol is a waxy substance produced by the liver. Our bodies produce all the cholesterol we need. But our diets are another source of cholesterol. In particular, animal foods contain cholesterol, and foods high in saturated and trans fat cause the liver to produce more cholesterol. Cholesterol levels are checked through a simple blood test. This test typically measures:
For adults 20 and older, cholesterol is considered “high” if someone has:
Need to manage your high cholesterol? Use K Health for just $29 per month. No insurance needed. Get started Timeline for Lowering CholesterolLowering cholesterol can take time, but it’s worth it. Whether using medication, lifestyle changes, or a combination of the two, many people see improvement in their cholesterol levels within a few weeks. Others experience notable changes after a few months. That’s why it’s important to keep the big picture in mind, ignore quick fixes, and make changes you can live with long term: In order to lower high cholesterol and improve heart health for good, you need to create new habits. How to Lower CholesterolA number of lifestyle changes can help reduce cholesterol and support heart and overall health. Talk to your healthcare provider about the following ways to help manage cholesterol levels. Eat a healthy dietYou don’t have to completely give up the foods you love in order to benefit your heart. The key is to focus on consuming more beneficial foods and less not-so-healthy ones. Specifically:
Increase physical activityExercise increases HDL cholesterol levels, which in turn helps decrease LDL by carrying it away from the arteries to be removed from the body. Moderate-intensity aerobic exercise (such as brisk walking, biking slower than 10 miles per hour, and playing doubles tennis) and resistance training (lifting weights or doing bodyweight exercises) both have benefits. The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise and two days of resistance training per week. If that seems like a lot, start with 10 minutes a day and gradually increase your activity. You can also divide your exercise into several short bouts throughout the day, such as 10-, 15-, or 20-minute workouts. Maintain a healthy weightAlthough high cholesterol can affect people of any weight, excess pounds can be a risk factor. A balanced diet and increased physical activity may help you reach and maintain a healthy weight. Quit smokingGiving up the habit increases HDL cholesterol levels in less than three weeks. Drink responsiblyAlthough moderate alcohol consumption appears to increase levels of HDL, drinking more can increase total cholesterol. Consider medicationIn addition to lifestyle changes, medications such as statins, cholesterol absorption inhibitors, bile-acid-binding resins, and PCSK9 inhibitors may be necessary to reduce high cholesterol to a healthy level. Discuss your options with your doctor. Need to manage your high cholesterol? Use K Health for just $29 per month. No insurance needed. Get started When to See a DoctorHigh cholesterol has no symptoms; it can only be detected with a simple blood test. That’s why it’s important to see a healthcare provider and have your cholesterol checked every five years if you are 20 or older, or more frequently if you have other risk factors. If you’re diagnosed with high cholesterol, your doctor will work with you to create a treatment plan, including how often you should come in for checkups. However, if anything in your lifestyle or medical history changes, or if you feel the plan is no longer working, see them as soon as possible so they can help you make adjustments. How K Health Can HelpDid you know you can get affordable primary care with the K Health app? Download K to check your symptoms, explore conditions and treatments, and if needed text with a doctor in minutes. K Health’s AI-powered app is HIPAA compliant and based on 20 years of clinical data. Frequently Asked QuestionsCan one meal raise cholesterol? Although certain foods and nutrients can positively or negatively impact cholesterol, one single meal will not raise your cholesterol. What matters is your overall diet. If you regularly consume foods high in saturated and trans fats, you may increase your cholesterol levels. Will exercise help lower cholesterol? Yes, both aerobic exercise and resistance training have been shown to help lower cholesterol. Can having lower cholesterol be dangerous? For most people, a lower total and LDL cholesterol is best. However, very low total cholesterol and LDL cholesterol have been associated with a variety of health problems, including cancer, hemorrhagic stroke, depression, and anxiety. Doctors are still not sure why this is, and the preliminary data shows these complications are rare. K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.
How quickly can bad cholesterol be lowered?It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer, usually about 3 months — sometimes more. Some doctors recommend adding a cholesterol-lowering drug if a person has not lowered their LDL cholesterol after about 12 weeks of lifestyle changes.
How can I lower my cholesterol in 30 days?5 Easy Steps to Reduce Cholesterol in 30 Days. Switch to a Mediterranean Diet. ... . Increase Exercise. ... . Supplement Fiber. ... . Lose Weight. ... . Drink Alcohol in Moderation.. How can I reduce cholesterol quickly?A few changes in your diet can reduce cholesterol and improve your heart health:. Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. ... . Eliminate trans fats. ... . Eat foods rich in omega-3 fatty acids. ... . Increase soluble fiber. ... . Add whey protein.. What is the best drink to lower cholesterol?There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
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