Monitoring your cholesterol levels is crucial for maintaining heart health. Your cholesterol numbers include LDL (“bad” cholesterol), HDL (“good” cholesterol), and triglycerides. Here are some common mistakes that can negatively impact your cholesterol and what you can do to avoid them.
Lack of Testing
Cholesterol issues often don’t show symptoms. Regular testing is vital, starting at age 20 and continuing every 4 to 6 years. If your levels are unhealthy, your doctor will advise on diet, lifestyle changes, and possibly medication.
Skipping Exercise
Regular physical activity helps manage cholesterol. Aim for 40 minutes of walking, swimming, cycling, or dancing, three to four times a week. Even short 10-minute increments can be beneficial. Resistance training like pushups and weight lifting can also help.
Sedentary Lifestyle
Prolonged sitting can lower HDL and raise triglycerides, increasing heart disease risk. If you work at a desk, get up every 30 minutes or consider a standing desk to stay active.
Smoking
Smoking lowers HDL and raises the risk of high blood pressure, diabetes, and heart disease. Quitting smoking can improve your cholesterol and overall arterial health. Avoiding secondhand smoke is also beneficial.
Ignoring Weight
Excess weight, particularly around the abdomen, can increase LDL and lower HDL. Losing just 10% of your body weight can positively impact your cholesterol levels. Consult your doctor for a suitable diet and exercise plan.
Consuming Saturated and Trans Fats
Saturated fats from meat and full-fat dairy products can raise LDL. Trans fats, found in fried and prepackaged foods, also raise LDL and lower HDL. Opt for lean meats, low-fat dairy, and check food labels to limit trans fats.
Eliminating All Fats
Not all fats are bad. Polyunsaturated and monounsaturated fats, found in fish, avocados, and certain oils, can improve cholesterol levels. Ensure that 25-35% of your daily calories come from these healthier fats.
Neglecting Fiber Intake
Soluble fiber, found in oatmeal, fruits, beans, and vegetables, helps lower LDL. Incorporating these into your diet can improve your heart health.
Excessive Alcohol Consumption
Moderation is key with alcohol. Men should limit to two drinks per day, and women to one. This can prevent unhealthy cholesterol levels and might boost HDL.
Overlooking Other Health Conditions
Managing conditions like high blood pressure, diabetes, and thyroid issues can help maintain healthy cholesterol levels. Effective management of these conditions is crucial.
Inconsistent Medication Use
Always follow your doctor’s instructions for any prescribed medications. Do not skip doses or try to compensate for missed ones. Discuss any other medications you’re taking with your doctor to avoid adverse interactions.
By addressing these common mistakes, you can better manage your cholesterol levels and maintain your heart health.
Source: Frysh, Paul. “Mistakes That Can Affect Your Cholesterol.” Reviewed by Dany P. Baby, MD, WebMD, August 28, 2023. For more detailed information, visit WebMD.
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