In our last article we talked about different types of cholesterol and that your body needs some cholesterol to properly function. That too much of one and not enough of the other puts you at risk for heart disease. There are things you can do to help lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol. Working to keep your cholesterol levels in range will help to lower your risk for heart diseases.
Your health care provider may suggest you try lifestyle changes to control your cholesterol before they prescribe medication.
Lifestyle Changes to Lower Cholesterol
Recommending heart healthy lifestyle changes are worth repeating. The benefit is more than just cholesterol and your heart.
Heart-healthy eating
A diet low in saturated and trans fats with nutritious foods. Your diet should include fruits, vegetables, whole grains, and lean meats. Examples of eating plans that can lower your cholesterol include the TLC Diet (Therapeutic Lifestyle Changes)and the DASH eating plan. We will talk more about TLC and Dash in future articles.
Weight Management
Studies have shown that if you are overweight and drop just 10 pounds you could lower your LDL by up to 8%, but you have to keep the weight off.
If you have Metabolic Syndrome this is especially important. If you have the following risk factors, you may have metabolic syndrome:
- High Triglyceride levels
- Low HDL (Good) cholesterol levels
- Overweight
- A waist measurement of 40 inches or more for men and for women more than 35 inches
Physical Activity
Getting regular physical activity of at least 30 minutes on most if not all days. This can be as simple as two 15 minute walks a day. Add aerobic activities 1 or 2 days a week such as walking fast, jogging, swimming or biking. At minimum you should be getting at list 150 minutes of moderate-intensity (able to say a few words, but not sing). Or you can go for 75 minutes of vigorous-intensity (only able to say a few words without stopping for breath) exercise every week.
You can do a combination of intensities. Adding aerobic activities such as walking fast, jogging, swimming or biking 1 or 2 times a week. Work with exercise bands, hand weights or use your body weight doing sit ups and pushups twice a week. Add normal walking around the neighborhood or local shopping center a few times week and you are moving every day.
Stress
Chronic stress may raise your LDL cholesterol and lower your HDL cholesterol. Try to manage your stress by getting enough sleep every night, avoiding too much caffeine and leaning on friends and family for support when needed. Regular exercise helps you feel better and may keep your immune system strong. Other relaxing activities include breathing technique, mediation, massages, yoga and even a healthy meal with a friend. Don’t worry what you are not able to get done each day. Focus on what you have accomplished and celebrate that.
Smoking
If you smoke, QUIT! Quitting can raise your HDL cholesterol, the good cholesterol that helps to remove the bad (LDL) cholesterol from your arteries. Secondhand smoke is bad for your cholesterol. According to the National Institute of Health, second-hand cigarette smoke decreases HDL cholesterol and also decreases the ratios between HDL and LDL, HDL and triglycerides and HDL and total cholesterol. If you don’t smoke but live with someone who does, ask them to take it outside or better yet, encourage them to quit for theirs and your health!
Laughter
Yes, we are telling you to laugh more. There is an old saying that laughter is the best medicine. There is some truth to that. Studies have shown that laughter can increase your HDL (good) cholesterol. Add some fun to your life. Watch silly videos or moving, sign up for a joke a day email or spend time with family and friends laughing over memories.
Numbers Still High
You have made the lifestyle changes and your numbers are still not in the desired range, what are the next steps. You may need to take medication along with the lifestyle changes you have made. By still living a heart healthy lifestyle you will keep the dosage of the medication as low as possible. Plus a healthy lifestyle lowers your risks of other ailments and diseases.
Your health care provider may prescribe just one just one cholesterol-lowering drug, or two in combination. Following are the most commonly used medicines:
Statins
The most commonly prescribed drugs for people who need a cholesterol-lowering medicine. Statins lower LDL cholesterol the most out of all cholesterol medication. The decrease can be as high as 60%. The side effects are typically mild. Liver and muscle problems occur rarely. If you experience muscle aches or weakness you should contact your health care team promptly.
Bile Acid Sequestrants
These medications can lower LDL cholesterol by about 10 to 20 percent and are often prescribed along with a statin. The combination can further decrease LDL cholesterol levels. Side effects are more of an inconvenience than harmful. They may include constipation, bloating, nausea, and gas. Long-term use of these medicines is considered safe.
Niacin
Niacin, or nicotinic acid, may lower total cholesterol. Along with LDL cholesterol, and triglyceride level. It may also raise HDL cholesterol. Although Niacin is available without a prescription it should never be taken without your doctor recommending it. There are possible serious side effects and drug interactions. In some people it may cause liver problems, gout, or high blood sugar. It may even worsen peptic ulcers. They should be used with care and under your health care provider’s supervision.
Fibrates
These drugs can reduce triglycerides levels by 20 to 50 percent, while increasing HDL cholesterol by 10 to 15 percent. Fibrates are not very effective for lowering LDL cholesterol. There is potential of developing gallstones and it may increase the effects of blood thinner.
Ezetimibe
This is the first in a new class of cholesterol lowering drugs that interfere with the absorption of cholesterol in the intestine. It can be used alone or in combination with a statin. Side effects may include back and joint pain.
Supplements
Many supplements company say their pill, drink, powder etc. will lower cholesterol. The will claim that the red yeast rice, flaxseed or garlic in their product is the key. Studies on these supplements have not provided conclusive evidence that any of them are effective in lower cholesterol. Many supplements have side effects or are dangerous when taken with other medication and/or supplements. You should always talk to your health care team about any medication and supplements you are taking and if they are safe for you.
If the lifestyle changes you made were not enough to lower your cholesterol talk to your health care provider whether medication is the right choice for you. Remember just because you are on cholesterol lowering medication you still need to maintain a healthy lifestyle.
Dr. Bobish
Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.
Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.
Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002
Guide to a Healthy Heart
We are committed to keeping Northern Michigan healthy and heart-smart!
Over the next several months we will be publishing a series of articles that will become A Guide to a Healthy Heart. By breaking these guidelines into chapters we are able to offer more in depth information on the topics. Watch our Facebook page or website for the latest article.
Alpine Cardiology’s goal is to give you a better understanding of how to live a healthy lifestyle and to take care of your heart. To take the mystery out of what the tests are and what they mean. To encourage you to talk to your healthcare provider about your risk factors and how to reduce your risk. The more you know and understand the more likely you are to be successful in reducing risk and having a healthier lifestyle.
Links to published chapters are below if you would like to explore the guide more.
- Why should I care about heart disease?
- Heart Disease – What you need to know
- Are you at risk of developing heart disease?
- What are your numbers?
- Major Risk Factors
- Cholesterol and Heart Disease Risk
- Ways to Lower Your Cholesterol
- Weight and Heart Disease
- Diabetes and Heart Disease
- What Else Affects Heart Disease
- Risk Factors Specific to Women
- Taking Charge: An Action Plan for Heart Health
- Give Your Heart a Little TLC
- Figuring Out Fat
- Aim for a Healthy Weight – Part 1
- Aim for a Healthy Weight – Part 2
- Time to be Active
- You Can Quit Smoking
- Aspirin – Take with Caution
- Heart Healthy is a Family Affair
- A Change of Heart