High cholesterol can be brought on by a poor diet and an unhealthy lifestyle or just plain old genetics. In fact, research shows that genetics play a larger role in your cholesterol levels than your food intake. This is because genetics impact how effectively your liver regulates cholesterol on a healthy level.

But whether high cholesterol runs in the family or not, there are several steps you can take to lower your risk in a natural way. Keep reading to find out how to keep your cholesterol down.

1. Watch your diet.
If high cholesterol runs in the family, you should definitely be aware of the foods that are going into your body. Reduce saturated fats and eliminate trans fats. Increase the intake of soluble fiber and consider adding whey protein to your diet.

2. Exercise regularly.
Moderate physical activity each week can improve cholesterol issues and help raise high-density lipoprotein—the good kind of cholesterol. It’s advised to exercise up to 30 minutes a day, five times a week. So, whether that’s playing a sport, brisk walking, or biking, you should try and break a sweat when you can. And, there are plenty of activities that can get the whole family involved, so you’re getting healthier together!

3. Put down the cigarettes.
Not only are cigarettes bad for your overall health, but they are also especially damaging when you have high cholesterol. Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike, and the results from a year of not smoking drastically lower your risk of heart disease.

4. Consider losing weight.
Carrying even a few extra pounds can really play a role in your cholesterol levels. Try making smaller lifestyle changes, such as exercising more often and switching from soda to water. These small changes can help you lose weight, lower your cholesterol, and lead to an overall healthier lifestyle.

5. Drink in moderation.
Studies show that moderate alcohol intake has been linked with higher levels of HDL cholesterol. However, the benefits aren’t strong enough to recommend alcohol to anyone who doesn’t already drink. For those who consume alcohol, it’s suggested that healthy women of all ages and men older than 65 can drink up to one drink a day, and men 65 and younger can have two drinks daily.

High cholesterol can be a tricky and confusing health concern. However, with these steps in mind, you can naturally lower your cholesterol while feeling better overall. If you have questions, give St. George Medical Clinic a call today at 304-478-3339.