Cheap and Easy Ways to Improve Cholesterol Levels and Prevent Heart Disease

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A recent article in BusinessWeek reported that costs associated with treating heart disease are expected to rise to over $800 billion over the next 20 years.  That's triple what they are today.  One tactic for preventing heart disease is improving cholesterol levels.  Of course, there are expensive (about $100/month at least!) prescriptions like Zocor and Lipitor that can accomplish that, but there are also easier and cheaper ways to get your cholesterol numbers in line.

Once upon a time, my cholesterol numbers were off the charts due to an undiagnosed case of type 1 diabetes. Now my levels would make most weep with envy. The following are things I have actually incorporated into my lifestyle to keep my cholesterol in line:

1. Drink red wine.  Wine raises good (HDL) cholesterol and lower the bad (LDL) in general, but in addition to the antioxidants and polyphenols found in wine, red is a better source of resveratrol. Plus as an added bonus, a glass of wine daily is a good way to unwind. And de-stressing in any form is good for health in general and for the heart in particular.  You don't want to overdo it though--too much of a good thing can actually create the opposite effect.  (I generally drink only two glasses of red a week.  Admittedly LARGE glasses, but only two...)


2. Eat oats. Researchers aren't exactly sure HOW oats help lower cholesterol, but they have plenty evidence to support the fact that oats lower cholesterol as well as medication.  I have a small bowl of Barbara's Shredded Oats daily in order to get the heart-healthy benefits of oats in my diet.


3. Peanut Butter.  Okay, so this doesn't represent a CHANGE in my diet--I've been a peanut butter fiend fan for forever.  What's so cool, however, is that my addiction is actually good for lowering cholesterol.  All nuts, including peanuts, are full of monounsaturated fats which have been linked to lower levels of cholesterol.  


4. Exercise.  Again, incorporating exercise into my daily routine doesn't represent a change for me.  But if you're sitting on the couch surfing through cable channels know that punching the buttons on your remote isn't enough physical activity to lower your cholesterol.  One benefit of exercise is helping to lose or maintain one's weight--which in turn can reduce the amount of LDL in your blood.  But exercise also benefits cholesterol levels by releasing enzymes that assist in removing LDL as well as increasing their size so that they can't sneak into the linings of your blood vessels.  For best results, vigorous activity is recommended.


5. Antioxidants.  Even with my stellar HDL, LDL and triglyceride numbers, my doctor informed me I was still at risk because my cholesterol was particularly "sticky."  While it is beneficial to lower cholesterol numbers, the real risk is from the oxidation of the cholesterol.  Oxidation is what gives cholesterol the ability to form plaques that stick to artery walls.  The solution?  Why, antioxidants of course!  Making sure you get plenty of vitamin E, vitamin A and/or vitamin C in your diet either by choosing high-quality food sources or via supplements is a must. Alpha lipoic acid and coenzyme Q10 are also heavy duty antioxidants that can help fight against cholesterol stickiness.


6. Aspirin.  This is a recommendation I don't use--because between my diet and exercise routine I'm not at risk for a heart attack or stroke.  But under the guidance of your physician, a daily aspirin regimen can help protect your heart.

Have you made any changes to your diet or lifestyle to improve your cholesterol? Add your heart disease prevention tips to the comments.