Ask The Experts: Lower Cholesterol With Lifestyle Changes
Q: I’m 67. Is it really possible to reduce high cholesterol with lifestyle changes?
A: Yes, but the amount of time it takes to lower high total cholesterol levels varies depending on several factors, including the severity of the cholesterol elevation, your lifestyle habits, and any medical conditions you may have. Studies have shown that reducing saturated fat intake and increasing fiber intake can lower cholesterol levels within a few weeks to a few months. It’s best to create a specific plan of what to avoid and what’s best to eat. Avoid/limit foods that are high in saturated fats, including butter, cheese, full-fat dairy, fatty cuts of meat, and cured meats like salami, chorizo, and bacon. While it doesn’t mean you can never, ever eat these, it is best to limit them to special occasions (e.g., a few times per year) and keep portions small. Include in your daily diet, high-fiber foods. These foods lower cholesterol levels by trapping fats so they can’t all be absorbed. Examples include beans, lentils, sweet potato with the peel, bulgur wheat, raspberries, citrus fruits, raw oat bran, raw apple with skin, and shredded wheat cereals. In addition to diet, exercise can help raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Being overweight or obese can raise cholesterol levels, so losing weight can help to lower cholesterol. If you smoke, quit. Limit alcohol intake because excessive alcohol consumption can increase triglycerides, a type of fat found in the blood that can contribute to high cholesterol. If lifestyle changes don’t lower high cholesterol levels, medication may be necessary.
— Marwah Shahid, MD
Clinical Instructor, UCLA Division of Cardiology
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