High Cholesterol (Hyperlipidemia)

If your provider feels your cholesterol levels are higher than they should be, focusing on a healthy lifestyle can help lower your levels. An excellent first step is making the following changes.

Start eating healthier

When shopping, compare food labels to find low-fat, low-cholesterol choices and introduce them into your overall meal planning and preparation. When eating out, check the menu for low-fat or heart-healthy options to incorporate them into your selections for a more balanced overall meal.

Healthier options include:

• Egg whites or egg substitutes
• Fat-free or low-fat milk and dairy products
• High-fiber fruits, vegetables and whole grains
• Low-fat dressings and dips, such as hummus
• Skinless chicken, turkey and fish
• Whole-grain oatmeal, which you can flavor with fresh fruit

Avoid or reduce consumption of processed and high-cholesterol foods, such as:

• Packaged oatmeal flavored with sugar and salt
• Potato chips and high-fat dips
• Red meats, especially high-fat cuts and organ meats
• Whole eggs with yolks
• Whole milk
• Full fat cheeses and dairy products

Choose the right fats

As you read food labels, you want to watch out for unhealthy fats and choose healthier fats whenever possible.

Healthy fats include:

• Monounsaturated fats: These lower LDL (bad) cholesterol. They're found in olive, canola and peanut oils, as well as avocados and some nuts.
• Polyunsaturated fats: These lower total and LDL cholesterol. They're found in corn, safflower and soybean oils, as well as seeds, nuts and fish. Omega-3 fatty acids, a type of polyunsaturated fat, exist in fatty fish, such as salmon.

Unhealthy fats include:

• Saturated fats: These raise total and LDL cholesterol. They’re found in animal products, such as meat, poultry, milk, lard and butter, and coconut and palm oils.
• Trans fats: These raise LDL cholesterol. They’re found in partially hydrogenated oils and, to a small degree, in animal fats and high-fat dairy products. Partially hydrogenated oils are used in processed foods, such as cookies, crackers and some types of margarine.

Note: A product's Nutrition Facts label may say the food has 0 grams of trans fat, but manufacturers can put 0 grams if a product has less than 0.5 grams per serving. Read the ingredients label and the serving size listings on the label to help avoid consuming high amounts of trans fats.

Cook in healthier ways

Changing up how you prepare foods can help make your meals healthier:

• Trim extra fat from meat before cooking.
• Replace each egg in a recipe with two egg whites.
• Steam, microwave, broil, grill or bake food. Avoid frying.
• Try fat-free, butter-flavored powders instead of butter.
• Use nonstick sprays or cookware instead of butter or margarine.
• Use reduced-fat salad dressings and mayonnaise.

Exercise

Not getting enough physical activity can cause your HDL levels to go up, and being overweight, in general, is not good for your cholesterol levels. Exercise helps you lose weight and can counteract the effects of sedentary living on your cholesterol levels.

Aim for 150 minutes a week of moderate-intensity exercise, such as walking, swimming or cycling. With moderate activity, you can still maintain a simple conversation, but your breathing should be more labored. If you’re able to hold a conversation without much change to your breathing, it’s a sign that you need to increase your pace.