30 Sep 2024 Heart Health Matters: 5 Simple Ways to Lower Your Cholesterol Today

Arkansas Heart Hospital is passionate about keeping your heart healthy. We’ve just wrapped up National Cholesterol Month, but we need to keep these tips in mind year-round.

As part of National Cholesterol Month, we’re raising awareness about how high cholesterol impacts heart health and how you can take steps to lower it. 

High cholesterol can quietly increase your risk of heart disease, so managing it before it causes problems is crucial. The good news? Small lifestyle changes can have a big impact. 

Here are five simple tips to help lower your cholesterol levels and protect your heart.

1. Eat Heart-Healthy Foods

Your diet plays a major role in cholesterol levels. 

• Focus on incorporating foods low in saturated and trans fats, as these can raise your LDL, or bad cholesterol. 
• Try swapping fatty meats for lean proteins like chicken, turkey and fish. 
• Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, are also great for heart health. 
• Don’t forget to load up on fiber-rich foods like whole grains, fruits and vegetables, which help lower LDL levels.

Try this: Add oatmeal, lentils and leafy greens to your meals for a cholesterol-friendly boost.

2. Get Active

Exercise is one of the most effective ways to raise your HDL, or good cholesterol, and lower your LDL. Aim for at least 150 minutes of moderate-intensity exercise per week, like brisk walking, swimming or cycling. Regular physical activity helps keep your heart strong, boosts circulation, and reduces cholesterol levels.

Tip: Even small amounts of movement throughout the day—like taking the stairs instead of the elevator—can make a difference!

3. Manage Your Weight

Carrying extra weight, especially around your midsection, can lead to higher cholesterol levels and increase your risk of heart disease. Losing even a small amount of weight can significantly impact your cholesterol. You can gradually shed those extra pounds and improve your heart health by making healthy eating choices and staying active.

Try this: Focus on realistic, gradual weight loss goals—aim for 1-2 pounds per week by making small, sustainable changes.

4. Quit Smoking

If you’re a smoker, quitting can improve your cholesterol and protect your heart. Smoking lowers HDL cholesterol and damages the blood vessels, leading to an increased risk of heart disease. The benefits of quitting start immediately—within 20 minutes of stopping smoking, your heart rate and blood pressure begin to drop. Over time, your HDL levels will improve, and your risk of heart disease will decrease.

Need help quitting? Arkansas Heart Hospital offers smoking cessation resources and support to help you kick the habit for good.

5. Limit Alcohol Intake

While moderate alcohol consumption may raise HDL levels, too much alcohol can lead to high cholesterol and other health problems. To maintain heart health, men should limit alcohol to two drinks per day, and women should stick to one drink per day. If you’re not a drinker, it’s best not to start. 

Quick Tip: Choose heart-healthy alternatives like sparkling water or herbal tea when socializing.

By incorporating these tips into your daily routine, you can lower your cholesterol levels and improve your overall heart health. At Arkansas Heart Hospital, we’re here to support you every step of the way. If you’re concerned about your cholesterol or need help managing it, schedule an appointment with our team of experts today. Together, we’ll work toward a heart-healthy future.

Stay heart strong with Arkansas Heart Hospital—where your health is always our priority.