How to lower cholesterol by improving your lifestyle
In addition to age and genetic factors, cholesterol levels are often directly related to certain lifestyle choices and choices. In turn, making healthy decisions and practicing healthy habits can have the biggest impact on helping you lower your bad cholesterol.
Fiber – Eating a high-fiber diet can help lower cholesterol. Fiber reduces the amount of cholesterol absorbed from the intestines into the blood. Fresh fruits, vegetables, oats, seeds and whole grains are great sources of fiber.
Healthy fats – In general, limit the amount of animal fats in your diet (such as meat and dairy) and stick to healthier fats like avocados, nuts, seeds, olives, and omega 3s. Replace full-fat dairy products (such as whole milk, sour cream, and butter) with low-fat dairy products (such as natural yogurt, skim milk, and low-fat cheese) and plant-based cooking oils and spreads.
Lean Protein – Reduce consumption of red or processed meat as a source of protein. Choose leaner proteins such as fish, chicken, turkey or soy. Whey protein has even been shown to lower LDL cholesterol. Legumes and grains are also great sources of fiber-rich plant protein.
Exercise – Various forms of movement and exercise, such as running, swimming, cycling, and strength training, have been shown to help increase good cholesterol levels (HDL) while lowering bad cholesterol levels (LDL). A 2002 study from Duke University found that high-intensity exercise lowered cholesterol more than moderate-to-low-intensity exercise.
Quit bad habits – and limit alcohol consumption to moderate amounts, if at all. If you are a smoker, take the necessary steps to quit smoking. Use resources like local stop smoking services to develop a strategy and stick to it.
When cholesterol levels are much higher than normal and lifestyle changes are not enough, using medications such as statins can be an effective tool in controlling and lowering cholesterol. This decision should be made in consultation with your doctor.
cholesterol test
A cholesterol test is a lipid test, also known as a "lipidome" or "lipid profile" in clinical settings. Cholesterol blood tests are designed to measure total cholesterol, triglyceride levels, HDL cholesterol, LDL cholesterol, and HDL ratio. Some cholesterol tests provide more information and data points.
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Cholesterol testing is absolutely critical to accurately understanding an individual's lipid profile, even for people who feel healthy.
Not all cholesterol tests are created equal. It is important to have a cholesterol test from an accredited laboratory to measure all types of cholesterol and triglycerides. Dr. Hart recommends getting a cholesterol blood test that measures the following to get a complete picture of someone's cholesterol health:
total cholesterol
High-density lipoprotein (HDL) cholesterol
non-HDL cholesterol
Triglycerides
Cholesterol to HDL cholesterol ratio
Triglyceride to HDL cholesterol ratio
Low-density lipoprotein (LDL) cholesterol
Very low density lipoprotein (VLDL) cholesterol
Checking triglyceride and cholesterol levels requires a simple finger-prick blood cholesterol test. Testing is available on the NHS through your GP or local hospital. Alternatively, using a home cholesterol test kit can provide a simple and accurate solution.
home cholesterol test
Using a home cholesterol test is an effective way to accurately assess your lipid profile without having to visit your GP or local healthcare provider.
Yicare's Basic Health Screen tests for all the cholesterol markers listed above. In addition to the easy-to-use finger prick method, Yicare's at-home cholesterol test requires fasting (water only) overnight or for more than 8 hours before providing a blood sample.
While Yicare Testing provides accurate lab testing and nutritional support services backed by more than 20 years of experience, home cholesterol testing is not a substitute for medical care. It is always recommended to see a GP as the first option.
Your cholesterol test results vs. normal levels
Test results can provide a better understanding of how your numbers compare to normal cholesterol levels. According to the British Heart Association, healthy cholesterol levels for adults are:
Total cholesterol: less than 5.0 mmol/L
LDL cholesterol: less than 3.0 mmol/L
HDL cholesterol: above 1.1 mmol/L for men and above 1.2 mmol/L for women
Non-HDL cholesterol: less than 4.0 mmol/L
The call to action for getting a cholesterol test varies from person to person. For some people, this is an alarming response to cardiovascular issues they may be dealing with. For others, it's a preventive evaluation to test and ensure blood lipid levels are under control.
Whatever the motivation, a home cholesterol test with our Essential Health Checkup makes it easy to get accurate lipid results, providing the information and awareness to take necessary action.