Cholesterol Management in Edinburg and Mission, TX

Taking steps to reduce cholesterol levels at home is a proactive approach to improving your heart health. Some lifestyle changes you can incorporate into your daily routine include:

– Eat a heart-healthy diet – Include more fruits, vegetables, whole grains, and lean proteins in your meals. Avoid trans fats, saturated fats and cholesterol-rich foods.

– Exercise regularly – Engage in aerobic activities like brisk walking, swimming, or cycling for at least 30 minutes most days of the week.

– Maintain a healthy weight – Losing excess weight will positively impact cholesterol levels. Focus on portion control, mindful eating, and incorporating regular exercise.

– Quit smoking – Smoking damages blood vessels and lowers good cholesterol.

– Limit alcohol consumption – Excessive drinking can raise cholesterol levels and contribute to health problems.

– Manage stress – Find healthy ways to cope with stress, such as practicing mindfulness, engaging in relaxation techniques, or pursuing hobbies that bring you joy.

Including certain foods in your diet will help reduce cholesterol levels and promote heart health. Consider adding the following into your meals:

– Oats and whole grains – These are rich in soluble fiber, which lowers cholesterol levels. Oatmeal, whole grain cereals, and whole wheat bread are nutritious foods to try.

– Fatty fish – Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which lower triglycerides and protect against heart disease.

– Fruits and vegetables – These are packed with antioxidants, fiber, and other nutrients that support heart health.

– Nuts and seeds – Walnuts, flaxseeds, almonds and chia seeds are excellent sources of healthy fats and fiber. Snack on a handful or sprinkle them on salads and yogurt.

– Olive oil, avocados and legumes – These contain heart-healthy monounsaturated fats that raise good cholesterol and lower bad cholesterol.

Engaging in regular aerobic exercises is highly beneficial for reducing cholesterol levels. Activities such as brisk walking, jogging, cycling, swimming, and dancing strengthen your heart and improve cardiovascular health. It’s advised to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

Additionally, incorporating strength training exercises, such as lifting weights or using resistance bands, is also helpful. Remember to consult a healthcare provider before starting a new exercise program, especially if you have any underlying health conditions. Our team can provide personalized suggestions based on your specific needs and limitations.

When managing high cholesterol, it’s advised to avoid or limit certain foods:

– Saturated and trans fats – These fats are typically found in red meat, full-fat dairy products, lard, and commercially baked goods. They raise bad cholesterol levels, so it’s best to limit your consumption of them.

– Fried and processed foods – Foods like fried chicken, french fries, and processed snacks contain unhealthy fats and high levels of trans fats.

– High-fat dairy products – Whole milk, cheese, and cream are rich in saturated fats. Choose low-fat or skim options instead.

– Processed meats – Deli meats, sausages, and hot dogs are often high in saturated fats and sodium. Opt for lean cuts of meat or plant-based protein alternatives.

– Fast food – Burgers, fries, and other fast-food options are typically high in unhealthy fats and sodium. These should be limited if you have high cholesterol.

High cholesterol does not always cause noticeable symptoms, which is why it is often referred to as a “silent” condition. However, there are certain warning signs and risk factors associated with high cholesterol to be aware of:

– Family history of cardiovascular disease.
– Unhealthy lifestyle habits, such as a sedentary lifestyle, poor diet, smoking, or excessive alcohol consumption.
– Excess weight.
– High blood pressure.
– Diabetes or insulin resistance.
– Presence of small, yellowish fat deposits around the eyes, known as xanthelasma.
– Chest pain or angina.
– Yellowish patches or nodules on the skin, called xanthomas.

It is recommended to have your cholesterol levels checked regularly, especially if you have any of these risk factors or are over the age of 40. This will allow for early intervention and effective management of high cholesterol. For more information, contact us or schedule an appointment online. We serve patients from Edinburg TX, McAllen TX, San Juan TX, Alamo TX, Pharr TX, Palmhurst TX, Mission TX, Alton TX and Palmview TX.