Heart disease and stroke are among the leading causes of death in the United States. High cholesterol is a major risk factor. Fortunately, there are several ways you can reduce your risk through lifestyle changes.
Exercise and Cholesterol
Physical activity can reduce your risk of 25 chronic health conditions, according to a 2010 study by the University of East Anglia in Great Britain. Exercise does this in several ways. Weight loss is an obvious health benefit. Exercise also improves your cholesterol.
Cholesterol is a complex substance. On the one hand, it is essential for body function and structure. Yet proper balance is important. HDL or good cholesterol improves your cholesterol by aiding in the removal of bad cholesterol from your system.
Exercise will help your cholesterol profile by increasing the levels of HDL, according to Gerard Tortora, author of “Principles of Anatomy and Physiology.” Further evidence is provided by a 2002 study by Duke University Medical Center which found that the amount of exercise rather than the intensity was more important at improving cardiovascular risk factors.
Cholesterol and Diet
You can also improve your cholesterol naturally through changes in your diet. Several dietary supplements can lower your cholesterol. According to Mayo Clinic, you can reduce your total cholesterol through supplements such as flaxseed, garlic and green tea.
While these supplements carry some health risks in terms of side effects, they don’t compare to the potential of liver damage caused by taking statin drugs to lower your cholesterol through prescription medications. Prescriptions have the benefit of U.S. Food and Drug Administration pre-market testing, whereas dietary supplements often have substantial medical research backing their use.
Dietary Changes
The USDA Center for Nutrition Policy and Promotion cautions Americans about excessive fat and cholesterol intake. However, evidence exists which supports the reduction of cardiovascular risk factors when following a low-carbohydrate diet.
The USDA Center for Nutrition Policy and Promotion recommends a diet within 45 to 65 percent calories from carbohydrates. However, the average American may not be active enough to support diets with such a high range of carbohydrates. A 2009 study by the University of Surrey in Great Britain found that not only did a low-carb diet help reduce weight, it also added no cardiovascular risk factors associated with high cholesterol.
In the end, you can make some lifestyle changes in regards to activity and diet which can help improve your cholesterol and thus, reduce your risk of heart disease. If in doubt, consult your doctor about what changes can provide the best benefits for you.
Sources:
L. Alford. What Men Should Know about the Impact of Physical Activity on Their Health. International Journal of Clinical Practice, December 2010; 64(13): 1731-1734.
W. Kraus, et al. Effects of the amount and intensity of exercise on plasma lipoproteins. New England Journal of Medicine, November 2002; 347(19):1483-1492.
Mayo Clinic: Cholesterol-lowering supplements: Lower your numbers without prescription medication mayoclinic.com
L. Morgan, et al. Comparison of the effects of four commercially available weight-loss programmes on lipid-based cardiovascular risk factors. Public Health Nutrition, June 2009; 12(6):799-807.
USDA Center for Nutrition Policy and Promotion.: Balancing Calories to Manage Weight cnpp.usda.gov
