By Dr. Mindy Gentry
MCGHealth Cardiovascular Center

If you have a high blood cholesterol level, lowering your cholesterol is one of the best things you can do for your heart.

High cholesterol levels can lead to a buildup of plaque in your arteries, which increases your risk for heart attack or stroke. But following three simple steps can help you lower your cholesterol and your risk.

Step 1:  Eat well. Eating well is one of the easiest ways to lower blood cholesterol. Eating well means dining on a variety of foods, such as fruits and vegetables; cereals, breads, pasta and other whole-grain products; and lean proteins such as fish, poultry (without skin) and leaner cuts of red meats. Include low-fat dairy in your diet too.

When you’re at a restaurant, look for the words “steamed,” “broiled,” “baked,” “grilled,” “poached” or “roasted,” as these methods of cooking mean your food selections are likely to be lower in saturated fat and cholesterol.

Locally, the MCGHealth Cardiovascular Center is helping to make your dining-out decisions even easier. Look for the MCGHealth-certified Heart Healthy logo (a heart and stethoscope) next to heart-healthy menu items at participating restaurants. For a list of participating restaurants, visit mcghealth.org/cardio.

Step 2:  Exercise. The American Heart Association recommends at least 30 total minutes of exercise on most or all days of the week. So, plan a half-hour of activity for yourself each day, and stick with it. Walk or bike in your neighborhood, a local park or other enjoyable location. I also recommend that you try to learn a new sport, like rollerblading. Invite family or friends to join you, and catch up on what’s been going on in each others’ lives.

Joining a local health club or gym will give you a wider variety of activities, including swimming, an indoor track, tennis, fitness classes and weight machines. Or simply plan to walk every day at lunch. Remember too that the recommendation is for 30 total minutes of activity, so that extra flight of stairs or a few more minutes of “window-shopping” around the mall counts!

Step 3:  Visit your physician. Sometimes you need extra help to reduce cholesterol levels. That’s where your doctor comes in. He or she can prescribe medications to help you fight high cholesterol. A recent study suggests that some cholesterol-lowering drugs may not be as effective as previously thought. But if you are concerned about the medication you are on, talk to your doctor. Never quit taking medication without discussing it first with your physician. If changes are warranted, together you can come up with an alternative plan.

Lowering your blood cholesterol level really is as simple as 1, 2, 3. Start today for a healthier tomorrow.

MCG Health, Inc. (d/b/a MCGHealth) is a not-for-profit corporation operating the MCGHealth Medical Center, MCGHealth Children’s Medical Center, the Georgia Radiation Therapy Center, and related outpatient facilities and services throughout the state.  For more information, please visit mcghealth.org.