Your cholesterol levels are composed of two types of lipids: HDL (high-density lipoprotein) and LDL (low-density lipoprotein).
Eating a diet rich in fiber from whole foods such as berries, Brussels sprouts, apples, pears and beans can help lower both. Furthermore, adopting a plant-based diet that is low in saturated fats may also lower your cholesterol level.
How Long to Lower Cholesterol
Lowering cholesterol levels is important for heart health, but the time it takes to see results depends on the method used.
Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. However, lifestyle changes can also change cholesterol levels within weeks, but it may take longer, usually about 3 months or more.
According to Dr. Eugenia Gianos, a cardiologist at NYU Langone Medical Center, you can lower your cholesterol levels by up to 20 percent through dietary and lifestyle changes alone, but that can vary depending on the person.
The right healthy lifestyle can produce dramatic reductions in cholesterol, and in just two to three weeks. One such lifestyle is the Pritikin Program, which involves eating healthy foods like fruits, vegetables, whole grains, and beans.
However, some people may still need to take medications. It is important to note that cholesterol drops over time, not suddenly after a few days of healthier living.
Lifestyle Changes
When your cholesterol levels are too high, you run an increased risk for heart disease. Fortunately, lowering your cholesterol is achievable through lifestyle changes and certain medications.
Cholesterol is an essential fat your body requires to build and repair cells as well as create hormones. But too much cholesterol may raise your risk for heart disease and other serious health conditions like diabetes.
Eating a nutritious diet can help lower cholesterol. To achieve the most benefit, limit saturated fats – mostly found in red meat and products made from whole milk.
Saturated fats have been known to raise bad (LDL) cholesterol and decrease good (HDL) cholesterol. According to the American Heart Association, you should limit saturated fat intake to less than 6% of your total daily calories.
Other foods that can help lower your cholesterol include fish, fruits, vegetables and soluble fiber. Soluble fiber helps reduce triglycerides – another type of fat in the bloodstream – as well as reduce LDLs (high-density lipoproteins).
Medications
If you have high cholesterol, your healthcare provider may suggest medications in addition to lifestyle modifications. These can help lower cholesterol levels and decrease the risk of heart attack or stroke.
Statins are the most commonly prescribed medications to lower cholesterol. They do this by slowing the liver’s production of cholesterol and improving its ability to remove it from circulation.
Cholesterol absorption inhibitors (CAI) are relatively new types of cholesterol medications that lower LDL and increase HDL cholesterol. Studies suggest they may be more effective at lowering total cholesterol than statins, and some even slightly reduce triglycerides.
PCSK9 inhibitors attach to a specific protein on the liver cell surface and make it easier for your body to eliminate LDL particles. They are administered as an injection every 2 to 4 weeks.
They are generally prescribed to those with heterozygous familial hypercholesterolemia, who cannot manage their cholesterol through diet and statins alone. Furthermore, these treatments may be helpful for those with a history of heart disease who do not respond well to other treatments.
Weight Loss
If you have high cholesterol, losing weight may help lower the risk of heart attack or stroke. Even losing 5 to 10% of your weight can improve cardiovascular health and lower LDL (bad) cholesterol levels.
Additionally, you should reduce your intake of saturated and trans fats, two types of fat which raise LDL levels. Swap these out for healthier choices like lean meats, nuts and seeds, vegetable oils and unsaturated fats.
Additionally, try eating more plant proteins like beans and tofu which contain less dietary cholesterol than meat. Furthermore, these items are packed with fiber which may help lower your overall cholesterol level.
You may also want to opt for low-fat dairy products like milk, cheese and yogurt. These foods are packed with calcium and potassium which may help lower your cholesterol levels.
Exercise
Exercising has numerous health advantages, such as lowering cholesterol levels. It may also aid in weight loss, improving moods and keeping bones strong.
The American Heart Association recommends that you get at least 30 minutes of moderate physical activity daily to promote heart health. But even if you can’t commit to the full 30-minute commitment, finding ways to incorporate more movement into your day can still benefit your wellbeing.
Exercise is the best type of exercise for reducing cholesterol. Aerobic exercise increases “good” HDL cholesterol and decreases “bad” LDL and triglyceride levels. You don’t need to be an elite runner or cyclist in order to reap these rewards; just ensure your workout is repetitive and works multiple muscle groups simultaneously.
How Often Should Cholesterol Levels Be Checked?
The frequency of cholesterol level checks depends on the individual’s health status. Most healthy adults should have their cholesterol checked every 4 to 6 years, according to the CDC.
However, people who have heart disease, diabetes, or a family history of high cholesterol should get their cholesterol checked more often. The NHLBI recommends cholesterol screenings every 1 to 2 years for men ages 45 to 65 and women ages 55 to 65.
Doctors may also recommend annual cholesterol tests for people over 65, as cholesterol levels tend to rise with age. Ultimately, the frequency of cholesterol level checks should be determined by a healthcare provider based on an individual’s health status and risk factors.
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