When you have borderline or slightly elevated cholesterol, there are things that you can do to try to lower it without medication. The good news is that the option of taking a statin for cholesterol management is always there if all else fails. Dr. Kevin Chan of Pineapple Health in Phoenix, AZ can provide the support you require.
Lifestyle changes are the best way to manage your cholesterol, with or without the addition of a statin. For some people, no matter what lifestyle changes you make, your body just doesn’t process cholesterol well, and you will require a statin to help to keep it at a safe limit. For others, lifestyle changes may allow you to avoid a statin or use a minimal amount.
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Lifestyle Changes
Increase your activity
The American Heart Association recommends that you have at least 150 minutes of moderate exercise per week. This works out to 30 minutes five days a week, or 20 minutes seven days a week. This includes walking, biking, and water aerobics.
Eat More Fiber
Eating 25 grams of soluble fiber a day helps to reduce the amount of LDL cholesterol being absorbed into your blood. Adding these foods to your diet can help:
- Oats
- Flaxseeds
- Legumes
- Avocados
- Apples
Make Healthy Food Choices
Diet is an important aspect of cholesterol management in Phoenix, AZ. Avoid whole milk products, go for low or reduced fat. Eat food with plenty of fiber and limit high-cholesterol foods such as liver, shrimp, fried foods, packaged sweets, and processed foods. Fruits and vegetables are great for a healthy diet and eat fish high in omega-3 fatty acids. Use unsaturated fats, and avoid trans fats.
Have a Healthy Weight
Losing the extra weight you may be carrying can help to lower your cholesterol naturally. Carrying extra weight is not only bad for cholesterol, but it puts additional strain on your heart and joints. But your weight is not as important as eating well and getting enough exercise, so don’t beat yourself up if you are not as slim as you should be.
Get Enough Sleep
Studies have linked not getting enough sleep with cholesterol levels. Sleep is important for your physical as well as your mental health.
Bad Habits
The CDC recommends limiting the amount of alcohol that you consume to manage your cholesterol. Put down the salt shaker and quit smoking.
Dr. Chan of Pineapple Health in Phoenix, AZ is a Doctor of Osteopathic Medicine. He takes a holistic approach to illness, looking beyond just the symptoms to the cause of your illness. He can help with cholesterol management through lifestyle changes before resorting to a statin. Call our office for an appointment at (480) 961-2366.