8 Ways to Manage High Cholesterol

High cholesterol is a health problem that plagues many. There are common misconceptions with managing cholesterol that may surprise you, but there are also easy ways to manage it. Get your cholesterol back to normal with these tips.

High cholesterol is a health problem that plagues many. There are common misconceptions with managing cholesterol that may surprise you, but there are also easy ways to manage it. Get your cholesterol back to normal with these tips:

1. High cholesterol in your blood is not the same thing as high cholesterol in your diet.

Contrary to popular belief, cholesterol in the diet is not related to high cholesterol levels when you get your blood results back. More likely, excessive empty calories and excess amounts of fat and sugar in your diet are attributed to your high cholesterol. Eggs and red meat in moderation are okay, but these types of  foods in the diet should not increase a person’s cholesterol unless eaten in excess.

2. Too much sugar is as bad as too much fat.

We have known for a long time that too much sugar can lead to diseases such as obesity and diabetes. But did you know that it can also lead to heart conditions, high cholesterol and triglyceride levels? Most excess calories in one’s diet, which often comes from an excess of fats and sugars in the diet, turn into fat on the body. An excess of fat mass on the human body can lead to conditions such as high cholesterol. By limiting excess sugar in your diet, you will reduce your chance for elevated cholesterol levels and lower your body fat.

3. Watch empty calories.

Empty calories come from foods that contain no nutrients other than fats and sugars. The words empty calories usually refer to processed foods like cookies, chips, ice cream, soda, sweet drinks and adding sugars to foods. An excess of empty calories can lead to all of the ailments that we know diets high in sugar and fat lead to, including high cholesterol.

How do you avoid empty calories? Eat whole foods. A good way to make sure that you are doing this is by buying your own groceries and cooking your own food. If you are traveling, working and feel pressed for time, at the very least, pay attention to the foods you intake. A good rule to remember is: How many steps of processing did that food item need to go through before it got to the supermarket? Can you tell that it used to once be a plant or animal? When eating out, it’s best to stick to meals containing meats, fruit and vegetables. The fewer ingredients the better.

4. Good Fats v. Bad Fats

What’s the difference between a good fat and a bad fat? The truth is, we need some fat in our diet. Saturated fats, polyunsaturated fats and monounsaturated fats all have a place in our diets. However, it is possible to get too much of certain fats. Saturated fat is abundant in the average American diet because it is in a lot of our staple foods – meats, dairy products and baked goods. Likewise, polyunsaturated fat is found in oils and nuts. Too much polyunsaturated fat in the diet can have inflammatory effects. Conversely, monounsaturated fats can have anti-inflammatory effects in the diet. For a healthy and balanced diet, include all fats, but make sure to get the healthy monounsaturated fats from foods like olive oil, nuts and avocado.

5. As always — make half of your plate fruits and vegetables.

This is a good rule of thumb even if you don’t have high cholesterol. People who eat diets high in fiber are less likely to develop high cholesterol. Why?

Fiber acts as a binding agent in the intestines so that less cholesterol is absorbed through the digestive tract. Fiber keeps people full for longer periods of time because it does not get digested (fiber forms the bulk of our stools). This means that a diet high in fiber will lower cravings for other foods. Similarly, if one is eating a lot of fiber, they are likely eating fewer foods that are high in calories, such as processed foods.

6. Do not overdo the carbohydrates.

With large farms, industrialization and processed foods, the availability of foods that are high in carbohydrates has increased over the last 100 years. The average American eats 23 servings of carbohydrates daily, which is well above the USDA recommendations of 9 – 11 servings per day. Some studies would suggest that going below the USDA recommendations to meet a “low-carb” dietary guidelines would lower cholesterol related labs even further.

7. Have regularly spaced, balanced meals.

Regularly spaced and balanced meals helps to regulate appetite and metabolism. What you may not know, is that having frequent meals is actually good for weight loss and maintaining regular blood sugar and cholesterol levels. When a person is skipping meals, their body will switch into “fasting mode.” In fasting mode, the human body more readily holds onto their fat stores, making it even tougher to lose weight and thus tougher to bring down an elevated cholesterol to normal levels. Eat small, frequent and balanced meals to get your metabolism working at it’s best.

8. Exercise!

No healthy diet or healthy lifestyle is complete without exercise. Above all recommendations, exercise helps to maintain a healthy level of body fat. A sedentary lifestyle is more likely to increase fat stores because people who are not moving are not burning as many calories as those that are. Also, people with increased muscle mass burn more calories to maintain their muscle mass. A person who is more toned is already burning more calories than someone who is not as toned. Hit the gym to burn calories and increase your muscle tone! And most of all to manage and prevent any medical conditions, such as high cholesterol.