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Cholesterol is a crucial substance that your body needs to function properly, but too much of it can be harmful. By adopting a healthy lifestyle, you can help keep your cholesterol in a healthy range, reducing the risk of heart disease and stroke. Here are some key points to consider for maintaining healthy cholesterol levels.

1. Understanding Cholesterol and Its Impact

Cholesterol is a waxy substance produced by your liver and also found in some foods. While your body makes all the cholesterol it needs, consuming foods high in saturated and trans fats can increase cholesterol levels, especially the low-density lipoprotein (LDL or "bad") cholesterol, which can lead to clogged arteries and heart disease.

Overweight and obesity are significant contributors to high LDL cholesterol levels. Excess body fat affects how your body uses cholesterol, slowing down its removal from your blood and increasing your risk of heart disease.

2. Make Healthy Eating Choices

Your diet plays a significant role in managing cholesterol levels. Here's what you can do:

• Limit Foods High in Saturated Fat: Saturated fats are found in animal products like cheese, fatty meats, and dairy desserts, as well as tropical oils such as palm oil. Reducing your intake of these foods can help lower LDL cholesterol.
• Choose Heart-Healthy Foods: Opt for foods low in saturated fat, trans fat, sodium, and added sugars. Focus on lean meats, seafood, fat-free or low-fat dairy products, whole grains, fruits, and vegetables.
• Eat High-Fiber Foods: Foods naturally high in fiber, such as oatmeal, beans (black, pinto, kidney, lima), and whole grains, can help lower LDL cholesterol levels. Also, incorporate unsaturated fats like those found in avocados, olive oil, and nuts to help raise high-density lipoprotein (HDL or "good") cholesterol.

To find heart-healthy, seasonal recipes, visit the Million Hearts® healthy recipes page.

3. Maintain a Healthy Weight

Being overweight or obese can raise levels of LDL cholesterol. Excess body fat affects your cholesterol metabolism, making it harder for your body to remove LDL cholesterol from the bloodstream.

What You Can Do:

• Determine Your Healthy Weight: Doctors often calculate Body Mass Index (BMI) to assess if you’re in a healthy weight range. You can calculate your BMI using the CDC's Assessing Your Weight website.
• Work With Your Doctor: Discuss what a healthy weight is for you and create a tailored food and fitness plan to achieve or maintain it.

4. Get Regular Physical Activity

Regular physical activity can help maintain a healthy weight and lower cholesterol levels.

What You Can Do:

• Stay Active: For adults, the Surgeon General recommends at least 2 hours and 30 minutes of moderate-intensity exercise (like brisk walking or biking) per week. Children and adolescents should aim for 1 hour of physical activity every day.
• Incorporate Movement Daily: Small changes like taking the stairs, walking to the store, or doing exercises during TV commercials can add up.

5. Quit Smoking

Smoking damages your blood vessels and accelerates the hardening of arteries, increasing your risk of heart disease. If you don't smoke, don't start. If you do, quitting will lower your risk.

What You Can Do:

• Seek Support: Talk with your doctor about ways to quit smoking. You can also explore resources at the CDC's Smoking and Tobacco Use website.

6. Limit Alcohol Intake

Excessive alcohol consumption can raise cholesterol and triglyceride levels, which are harmful fats in the blood.

What You Can Do:

• Drink in Moderation: Men should limit their alcohol intake to no more than two drinks per day, and women should have no more than one.
• Learn More: Visit the CDC's Alcohol and Public Health website for more information.

Preventing high cholesterol is about making smart, healthy lifestyle choices. By maintaining a balanced diet, staying active, managing your weight, quitting smoking, and limiting alcohol intake, you can keep your cholesterol levels in check and protect your heart for the long term. Start with small changes today for a healthier tomorrow.

By AUTISM LATINO MAGAZINE in Association with BLOCK WORK MEDIA GROUP

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data source: Preventing High Cholesterol | Cholesterol | CDC