Managing cholesterol effectively through diet and exercise is crucial for maintaining heart health. Here are some key tips based on advice from cardiologist Dr. Julie Clary:
Dietary Tips
Choose Heart-Healthy Foods:
Legumes, Whole Grains, and Fruits: Incorporate beans, lentils, oats, barley, berries, and other fruits into your meals. These foods are high in fiber, which helps reduce bad cholesterol (LDL).
Lean Proteins: Opt for lean meats like chicken and turkey, or plant-based proteins like tofu and beans.
Healthy Fats: Use vegetable oils like olive oil instead of butter. Healthy fats can help raise good cholesterol (HDL) and lower bad cholesterol (LDL).
Fill Your Plate with Vegetables:
Make vegetables the star of your meals. They are low in calories and rich in nutrients that help maintain heart health.
Limit Unhealthy Foods:
Avoid Fatty and Processed Foods: Cut back on red meats, fried foods, and processed snacks, which are high in unhealthy fats that raise cholesterol levels.
Moderation: Enjoy treats like cakes or other indulgences in moderation. It’s the consistent, daily choices that matter most.
Exercise Tips
Incorporate Regular Physical Activity:
Aim for at least 150 minutes of moderate-intensity exercise each week. Activities like brisk walking, swimming, cycling, and aerobics can help lower LDL cholesterol and raise HDL cholesterol.
Make Exercise a Routine:
Consistency is key. Find physical activities you enjoy, whether it’s dancing, jogging, or playing sports, and make them a regular part of your life.
Monitoring and Lifestyle
Track Cholesterol Levels:
Regularly check your cholesterol levels, either during routine doctor visits or at health fairs. For those at higher risk, aim to keep LDL cholesterol levels under 70 or even 55.
Teach Children Early:
Start monitoring cholesterol levels in children between the ages of 9 and 11, as early detection can prevent issues later in life.
Take Ownership of Your Health:
Keep personal records of your cholesterol levels and understand the impact of your diet, exercise, and any medications. A one-time screening for lipoprotein(a), or lipo A, can also provide valuable insights into long-term heart health.
By following these tips, you can effectively manage cholesterol and support a healthy heart for years to come.
