Lifestyle Tips That Lower Cholesterol

Do Not Forget About Healthy Fats

In general, researchers consider unsaturated fats to be the healthiest types of fat in terms of cholesterol reduction. While saturated fats and trans fats are associated with an increased risk of cardiovascular disease, studies show unsaturated fats could reduce this risk and also reduce overall cholesterol. Nutritionists currently recommend focusing on monounsaturated fats for cholesterol reduction. These fats are found in avocados, almonds, walnuts, olives, and olive oil.

In a study of twenty-four individuals with high cholesterol, eating a diet rich in monounsaturated fats was associated with a twelve percent increase in high-density lipoprotein cholesterol when compared to a diet low in saturated fat. A study of ten male patients found that diets rich in monounsaturated fats help preserve high-density lipoprotein cholesterol while reducing low-density lipoprotein cholesterol. Additional research indicates monounsaturated fats are beneficial in reducing the oxidation of cholesterol that can lead to clogging of the arteries. Patients should ask a doctor or a nutritionist about a safe level of daily fat intake.

Lower Stress Levels

Scientists are currently learning more about the relationship between cholesterol and stress. In a 2013 study that included over 90,000 patients, researchers found participants who reported high levels of job stress had an increased risk of being diagnosed with high cholesterol. Additional research conducted in 2017 concluded stress contributed to increases in triglycerides and low-density lipoprotein cholesterol. The study authors noted participants who experienced high levels of stress also had reductions in high-density lipoprotein cholesterol.

To lower stress levels, patients may want to consider talking with a counselor to identify the source of their stress and learn how to make positive changes. Some individuals find physical activity helps them reduce stress levels, and yoga and meditation may be beneficial as well.