How to Control Your Cholesterol to Prevent Cardiovascular Disease 

“Cholesterol levels are a crucial factor we can influence through lifestyle measures and, if needed, lipid-lowering therapies," said Navid Ahmed, MD, Catholic Health Physician Partners. "Close regular follow-up with your cardiologist to optimize your cholesterol levels through a comprehensive preventative approach can lower your cardiovascular risk and possibly be lifesaving.”

What is cholesterol?

Cholesterol is a waxy substance made by the liver. Your body needs it to build cells, make vitamins and secrete hormones. If you eat foods containing high amounts of cholesterol, then you may have more than you need.

Too much cholesterol causes thick, hard deposits on the walls of your arteries. The buildup narrows the arteries and makes them less flexible, which can cause a heart attack or stroke. 

Age and family history play a part in determining if you are at risk of developing high cholesterol. Keeping your cholesterol within a healthy range helps you avoid cardiovascular problems like high blood pressure, heart attack and stroke. 

Tips to Maintain Low Cholesterol Levels

There are simple ways to lower cholesterol and reduce cardiovascular disease risk.

Tip 1: Eat a Healthy Diet

A balanced diet is crucial to maintaining good cholesterol levels. Foods rich in omega-3 fatty acids, soluble fiber and whey protein will help lower your overall cholesterol. Avoid foods high in saturated and trans fats like fried foods, full-fat dairy products, processed meats and red meats. Instead, opt for 1 percent or 2 percent milk products, 90 percent lean ground beef and lean cuts of meat like sirloin or tenderloin.

Learn more about:

• How to create healthy eating goals
• Good cholesterol vs. bad cholesterol
• How to incorporate healthy fats into your diet
• How to make healthy choices when grocery shopping

Tip 2: Be Physically Active

Exercise and physical activity can improve cholesterol levels. Moderate physical activity increases high-density lipoprotein (HDL) cholesterol in the blood, which is the "good" cholesterol your body needs to be healthy. 

Adults should get at least 2.5 hours of moderate-to-intense exercise every week. Even short intervals of physical activity over the course of a day can help you lose weight, improve your cardiovascular health and lower your cholesterol levels. 

Learn more about how to safely start an exercise program.

Tip 3: Maintain a Healthy Weight

Being overweight contributes to high cholesterol levels and puts you at higher risk for cardiovascular diseases. A balanced diet and exercising frequently will help you achieve and maintain a healthy weight. 

Learn more about how to start a healthy eating plan.

Tip 4: Do Not Smoke

Smoking contributes to high cholesterol levels along with cardiovascular diseases and a variety of other health conditions. 

Quitting smoking improves HDL cholesterol levels and promotes an overall healthy life. The benefits of quitting smoking to your cardiovascular health are quickly evident:

• Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike.
• Within three months of quitting, your blood circulation and lung function begin to improve.
• Within a year of quitting, your risk of heart disease is half that of a smoker.

Learn more about how to quit smoking.

Tip 5: Limit Alcohol

Moderate-to-excessive alcohol consumption contributes to high cholesterol levels and other health conditions. If you consume alcohol, it is important to do so in moderation.

Tip 6: Keep Up With Your Annual Exam

Schedule an appointment with a primary care physician (PCP) to check your bloodwork. Your PCP can monitor any changes year-to-year. If your cholesterol is managed with a statin, your PCP can also monitor whether the medication is working or if any changes need to be made.

Learn more about:

• How statins lower cholesterol
• What routine bloodwork will show