As heart health specialists, Dr. Satjit Bhusri and the team here at Upper East Cardiology are not at all surprised when we hear statistics like 90% of heart disease is preventable. Indeed, that’s why we offer comprehensive preventive cardiology services that focus on lowering your risk for heart disease, and a big part of that effort often revolves around balancing cholesterol levels.
While we work with patients one on one to reduce their risks for cardiovascular disease with tailored plans, we want to provide you with some broader cholesterol-lowering strategies that you can implement today. So, if you’re part of the group of 86 million adults aged 20 and older in the United States who have cholesterol issues, read on.
One reason so many people have cholesterol issues is because we’re eating and drinking unhealthy stuff. Artificial trans fats. Refined carbs. Sugary foods and drinks. These are substances that can contribute to increasing cholesterol levels.
Trans fats are found in many processed foods and show up on the label as “hydrogenated” fats. Thankfully, food manufacturers are working on phasing out trans fats, but for now we need to stay vigilant about reading labels.
Sugar, especially the high-fructose corn syrup found in sodas, can also increase cholesterol levels. Refined carbohydrates are easily digested into sugar, so can have a similar effect. Refined carbs include foods like white bread and pasta, pretzels, crackers, and baked goods.
Replacing some saturated fats with unsaturated fats is a good idea, too. For example, use extra virgin olive oil instead of butter.
We always like to follow a don’t with a do, so let’s look at foods that can help take your cholesterol to healthier levels, such as:
So, instead of grabbing a bag of chips, opt for nuts instead. And in lieu of that slice of cheesecake, we recommend a delicious apple or bowl of berries.
We’re lucky that we live in a city that’s designed for walking, and we want you to do just that every day. So, if you’re thinking of taking a cab to go 20 blocks, why not walk that distance, which is just a mile.
Outside of walking, any exercise is great for improving your cholesterol numbers because it reduces the LDLs (low-density lipoproteins, which are the “bad” cholesterol) and raises your HDLs (high-density lipoproteins, which are your “good” cholesterol).
We promised to provide you with actionable items you can implement today to improve your cardiovascular health, but we’re still going to list this one. While you might not quit smoking today, we want to plant this seed because this habit isn’t doing your health any favors.
For example, did you know that if you smoke and have high cholesterol numbers that your chances for serious heart disease rise exponentially? Going in a more productive direction, three months after you quit smoking, your heart function begins to improve and, after a year, your risk for heart disease is half that of a smoker’s.
So, consider quitting, and if you need help, please let us know and we’ll point you to some great resources.
If you’d like to better understand your cholesterol numbers and more ways you can better balance them, please contact our New York City office on the Upper East Side of Manhattan. You can also call us at (212) 752-3464.
