How to Improve Your Cholesterol

a healthy heart

This guide offers diet and lifestyle tips to improve your cholesterol, triglycerides, and overall heart health. Plus free resources available in Nanaimo to help.

Understanding Cholesterol & Triglycerides

Cholesterol and Triglycerides are types of fat in your blood that are important to manage for good heart health.

HDL Cholesterol (good cholesterol) helps protect your heart by keeping your blood vessels open and clear.

LDL Cholesterol (bad cholesterol) can lead to fat buildup in your blood vessels, potentially narrowing them and increasing the risk of heart attacks and strokes.

Triglycerides are a type of fat, and high levels can raise your risk of heart attacks and strokes. They can increase if your diet is high in sugar, fats, or alcohol.

Help! How do I Improve my Cholesterol?

You can manage cholesterol with simple lifestyle changes:

  • be more physically active
  • eat healthier foods
  • strive for a healthy weight
  • get enough restful sleep
  • reduce stress
  • quit smoking or vaping

Increase Physical Activity 🚶🏾🚴

Reducing sedentary time and increasing physical activity reduces the risk of heart disease and improves cholesterol levels.

You don’t need a gym membership or fancy equipment.

  • Aim for at least 30 minutes (daily) of heart-pumping exercises. Examples: brisk walking, swimming, cycling, rowing or by participating in sports.
  • Also, try at least two weight training sessions into your weekly routine.

Don’t know where to start? Begin with just a few minutes daily and gradually increase your duration. Simply walking more is fantastic exercise!

See the: Canadian 24-Hour Movement Guidelines for practical tips and guidelines on replacing sedentary behavior with additional activity.

Heart-Healthy Eating Tips 🥑🥗

Eating better doesn’t have to be complicated.

Heart-healthy diets focus on whole grains, good fats, lean meats, fatty fish, fruits and veggies — while limiting processed foods, dairy, and sugars. Here are a few tips to eat healthier:

  • Fill up on Fiber: Incorporate plenty of fruits, vegetables, whole grains, nuts, and seeds into your meals. These foods are high in fiber, which can lower LDL cholesterol.
  • Choose Healthy Fats: Opt for sources of healthy fats, like olive oil, avocados, and fatty fish such as salmon and mackerel. Limit saturated and trans fats found in red meat and processed foods.
  • Limit Sugar and Salt: Reducing your intake of added sugars and salt can help manage triglycerides and lower blood pressure. Avoid sugary drinks and packaged snacks, and be mindful of canned and processed foods.

Here is a more in-depth guide to cholesterol & diet. If you are looking for specific do’s and don’ts or a diet plan, a great to start is with a Mediterranean style of eating.

Bottom line: Eat more whole foods. Eat less sugars and processed foods.

Reduce Stress 🌿🧘‍♂️

Chronic stress can negatively affect your heart health. Implementing stress-reducing techniques can help lower cholesterol and improve your mental well-being:

  • Stay Connected: Spend time with friends and loved ones. Social support can help buffer stress.
  • Organize Your Time: Use lists or planners to manage your tasks, set priorities, and avoid feeling overwhelmed.
  • Practice Mindfulness: Engage in activities that cultivate mindfulness, such as meditation, yoga, or deep breathing exercises. Just a few minutes each day can make a difference.

If stress feels unmanageable, consider speaking with a counselor or mental health professional for additional support.

Strive for a Healthy Weight ⚖️

Maintaining a healthy weight can have a positive impact on your cholesterol levels and overall heart health. Here are some tips to support your weight management goals:

  • Set Realistic Goals: Aim for gradual weight loss, about 1-2 pounds per week. Break down long-term goals into manageable steps.
  • Seek Support: Connect with friends, family, or a weight loss group to stay motivated and accountable. Sharing your journey can keep you on track.

Remember, achieving a healthy weight is a marathon, not a sprint. Be patient with yourself and celebrate small milestones along the way.

Get Enough Restful Sleep 😴🛌

Adequate sleep is essential for maintaining healthy cholesterol levels and overall heart health. Here are some strategies to promote better sleep:

  • Set a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
  • Create a Relaxing Bedtime Routine: Wind down with calming activities, such as reading, listening to music, or taking a warm bath.
  • Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light emitted by phones and computers can interfere with your ability to fall asleep.
  • Optimize Your Sleep Environment: Make your bedroom comfortable, dark, and quiet. Consider using blackout curtains, a white noise machine, or a sleep mask.

If you continue to experience sleep difficulties, talk to a healthcare provider to address potential underlying issues.

Quit Smoking or Vaping 🚬🚭

Quitting smoking can improve your cholesterol levels and reduces the risk of heart disease and stroke.

Here’s a few tips to help you kick the habit:

  • Talk to your doctor about quitting to learn about your options and ask for samples of nicotine gum and patches if available.
  • If you slip up, don’t give up. Quitting is hard, but not impossible. Keep reducing your nicotine intake.
  • Check out the resources on Quitnow.ca for information on medications, and strategies to help you quit.

Where to Start

If you’re unsure where to start, try incorporating one new habit each week, such as adding an extra serving of vegetables to your dinner, daily walks, trying meditation, or swapping soda for water.

Local Resources

Nanaimo has some great resources to help you with your health goals.

Generations Eating Together Program via Nanaimo Foodshare – This free program for people 55+ focuses on healthy eating. Join social meals, cooking classes, and mentoring to improve your eating habits.

Nanaimo TAPS – (Therapeutic Activation Program for Seniors) helps seniors by offering free social, mental, and physical activities.

Try chair yoga, exercise groups, and educational programs to boost well-being. Most activities are available online via Zoom, with some in-person options.

For More Support

HealtheSteps is a free 6-month program for adults 18+ to enhance exercise, diet, and mental wellness with free coaching from UBC medical students. Available online for British Columbians, it includes an app for tracking progress.

For free health information and advice, dial 8-1-1. This service is provided by the Ministry of Health, and is available to all residents of British Columbia.

Talk to your doctor or other health-care professional if you if you experience chest pain, shortness of breath, dizziness, or fatigue. Regular check-ups and open communication with your doctor are important.