15 Ways to Manage Cholesterol
High cholesterol is a major risk factor for heart disease and stroke, but managing it effectively can improve overall health and longevity. Both medical treatments and lifestyle changes can help lower bad cholesterol (LDL) and raise good cholesterol (HDL). This article will explore some of the best ways to manage cholesterol levels.
1. Evkeeza (Evinacumab)
Evkeeza is a prescription medication designed for people with homozygous familial hypercholesterolemia (HoFH), a genetic condition that causes dangerously high cholesterol levels. It works by targeting a specific protein to help lower LDL cholesterol. While not commonly prescribed for general high cholesterol, it’s a breakthrough for those with severe cholesterol disorders.
2. Statins
Statins are the most commonly prescribed medications for lowering LDL cholesterol. They work by reducing the liver’s production of cholesterol and helping the body remove excess cholesterol from the bloodstream. Common statins include atorvastatin, simvastatin and rosuvastatin. They are highly effective but may have side effects like muscle pain and liver issues.
3. PCSK9 Inhibitors
PCSK9 inhibitors, such as alirocumab and evolocumab, are injectable medications that help lower LDL cholesterol by increasing the liver’s ability to remove it from the blood. They are typically prescribed for people who don’t respond well to statins or have a genetic condition that causes high cholesterol.
4. Ezetimibe
Ezetimibe is a medication that reduces cholesterol absorption in the intestines. It is often prescribed alongside statins for individuals who need additional cholesterol-lowering effects.
5. Exercise Regularly
Physical activity helps increase HDL (good cholesterol) while lowering LDL (bad cholesterol). Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling or swimming. Strength training can also contribute to improved cholesterol levels.
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6. Eat Heart-Healthy Foods
A balanced diet plays a crucial role in managing cholesterol. Include these cholesterol-lowering foods in your diet:
- Soluble fiber (found in oats, beans, lentils, fruits and vegetables) helps reduce LDL cholesterol absorption.
- Healthy fats (from olive oil, avocados and nuts) replace unhealthy fats and improve cholesterol levels.
- Omega-3 fatty acids (found in fatty fish like salmon and flaxseeds) lower triglycerides and boost heart health.
- Plant sterols and stanols (found in fortified foods and some vegetables) help block cholesterol absorption.
7. Reduce Saturated and Trans Fats
Saturated fats, found in red meat, full-fat dairy and fried foods, can raise LDL cholesterol. Trans fats, found in processed snacks and margarine, should be avoided entirely as they increase LDL and decrease HDL.
8. Lose Excess Weight
Carrying excess weight, especially around the midsection, contributes to high cholesterol. Losing even a small percentage of body weight can lead to significant improvements in cholesterol levels and overall cardiovascular health.
9. Increase Dietary Fiber
Fiber, particularly soluble fiber, binds to cholesterol in the digestive system and helps remove it from the body. Aim for at least 25–30 grams of fiber daily from sources like whole grains, legumes, fruits and vegetables.
10. Limit Sugar and Refined Carbs
Excess sugar and refined carbohydrates (such as white bread and sugary beverages) can contribute to higher triglyceride levels and lower HDL cholesterol. Opt for whole grains and natural sweeteners in moderation.
11. Drink Alcohol in Moderation
Moderate alcohol consumption may slightly increase HDL cholesterol. However, excessive drinking can lead to high triglycerides, liver damage and heart disease risk.
12. Quit Smoking
Smoking lowers HDL cholesterol while damaging blood vessels and increasing the risk of heart disease. Quitting smoking can improve cholesterol levels and overall cardiovascular health.
13. Consider Natural Supplements
Certain supplements may help improve cholesterol levels:
- Red yeast rice contains naturally occurring statin-like compounds.
- Garlic extract may help lower cholesterol modestly.
- Psyllium husk provides soluble fiber to help reduce LDL levels.
- Niacin (vitamin B3) can increase HDL cholesterol but should only be taken under medical supervision.
14. Manage Stress
Chronic stress can negatively impact cholesterol levels by triggering unhealthy eating habits and increasing inflammation. Meditation, deep breathing exercises and regular relaxation techniques can help improve heart health.
15. Get Regular Cholesterol Screenings
Routine blood tests help monitor cholesterol levels and assess heart disease risk. Adults should get their cholesterol checked at least every 4–6 years, or more often if they have risk factors such as obesity, diabetes or a family history of heart disease.