- The human body makes some cholesterol, but the rest comes from what you eat. It is important that you know what foods contain cholesterol. Meats, shellfish, poultry, eggs, cheese, butter and milk all contain cholesterol. Also, watch for foods that contain saturated fat and trans-fat; they cause the body to produce more cholesterol. Your cholesterol intake should be limited to 300 mg a day. Individuals with high LDL cholesterol levels or taking medication to lower cholesterol should limit cholesterol intake to only 200 mg. Twenty five grams of dietary fiber should be consumed per day, while sodium should be limited to 2,300 mg.
- Those who are physically inactive have higher cholesterol levels and are at major risk for heart disease. Exercise, for most people, positively affects blood cholesterol levels by improving HDL (good) cholesterol levels. Walking, jogging, dancing, swimming, gardening, and housework are all examples of physical activities that condition the heart to work more effectively during exercise and activity. Physical activity and exercise not only lowers cholesterol levels but improves an individual's overall health. At minimum, thirty minutes of exercise or physical activity four times per week is recommended for those who would like to lower their cholesterol levels.
- Smokers who have high cholesterol have an increased risk of heart disease. High HDL (good) cholesterol levels can reduce the risk of heart disease, but research shows that tobacco smoke decreases HDL cholesterol. Smoking also makes it more difficult for individuals to perform the physical activities necessary to achieve healthier cholesterol levels. When you make the decision to quit smoking, your risk of heart disease will continually drop until it is as low as someone who does not smoke. Non-smokers should avoid second-hand smoke to maintain healthy cholesterol levels.
