Hearty Tips for Managing Cholesterol

As we get older, taking care of our heart health becomes increasingly important, and one of the key factors is managing cholesterol. Cholesterol is something your body needs to function correctly. However, an imbalance, especially high levels of “bad” cholesterol, can increase the risk of heart disease. But don’t worry, making small, manageable changes can help keep cholesterol in check. Here are some practical tips to help you get started and make lasting improvements to your heart health.

Eat Well, Love Your Heart

Ever heard the term “you are what you eat”? What you eat has a direct impact on your cholesterol levels. Foods like fruits, vegetables, whole grains, and lean proteins (such as fish, chicken, or beans) are packed with nutrients that support heart health. If cooking at home feels challenging, don’t hesitate to ask for help from a support worker or family member. A simple home-cooked meal could be grilled fish with steamed vegetables. If you’re short on time, consider picking up a pre-cooked roast chicken from the supermarket and pair it with some easy-to-bake vegetables, like pumpkin and carrots, for a balanced meal. Ready-made and fried foods often contain unhealthy fats and salt, which can strain your heart over time. Opting for home-cooked meals whenever possible ensures you eat nutritious, heart-friendly options.

Gentle Ways to Keep Your Heart Healthy

Physical activity is crucial in maintaining a healthy heart, but it doesn’t have to be intense or complex. Even for those with limited mobility, there are ways to stay active and improve circulation. If you can, try some seated exercises, like chair yoga or gentle stretching. These simple movements can help with flexibility and blood flow. Gardening, light walking around your home, or standing up and sitting down a few times a day can be a great start. Even small movements, like stretching your arms or moving your legs while seated, can contribute to better heart health if walking is difficult.

Refresh Your Body with Every Sip

Drinking enough water is essential not just for staying hydrated but also for supporting digestion, metabolism, and overall health. Drinking plenty of water can help you feel more energised and reduce strain on your body. If you find plain water boring, try adding fresh lemon, mint, or cucumber to infuse some flavour. Herbal teas can also be a great alternative to sugary drinks. Keeping a water bottle nearby throughout the day can serve as a helpful reminder to stay hydrated.

Small Changes for Big Heart Benefits

Drink alcohol in moderation, such as one or two glasses a week, to keep your cholesterol levels balanced. Excessive alcohol intake can raise your cholesterol levels and increase your risk of heart disease. If quitting smoking is something you’re considering, it’s one of the most important things you can do for your heart health. Smoking contributes to higher cholesterol and increased blood pressure, which can put more stress on your heart. If you need help quitting, resources, support groups, and medications are available. Talking to your GP can provide a clear pathway to quit smoking and support your efforts.

Healthier Weight, Healthier You

Extra weight can sometimes cause your cholesterol levels to rise and put a strain on your heart. But that doesn’t mean you need to make drastic changes. Even small amounts of weight loss can lead to improvements. You don’t need to follow restrictive diets. Focus on balanced meals and small portion sizes instead. Replace a large meal with smaller, more frequent meals. If you find it hard to track food portions, ask a support worker to help with meal prep or planning. Even if you’re not mobile enough for intense physical activity, making healthier food choices and moving when possible will help you feel more energetic and support weight management.

Calm Mind, Strong Heart

Managing stress is vital for your heart. Chronic stress can raise cholesterol levels and negatively affect your health. Try relaxing activities like mindfulness, guided meditation, or listening to calming music. You don’t need to leave your home to practice these methods, there are plenty of apps and online resources to guide you. Getting enough sleep is also important, as poor sleep can increase cholesterol levels and inflammation. Try to maintain a regular sleep routine, perhaps with the help of relaxation techniques before bed, such as deep breathing or gentle stretches.

Tracking Your Health

Regular check-ups are crucial to monitor your cholesterol levels and ensure your lifestyle changes work. Your GP will help you track your cholesterol and overall heart health. If you receive home care, your support worker can help with reminders for medical appointments and assist in managing your health. Working with a healthcare provider to create a plan that fits your needs and health goals is always a good idea.

Healthy habits don’t have to be complicated. With a bit of support, making positive changes at home can feel easier. Simply Helping is here to lend a hand with everyday tasks like meal prep, shopping, or staying active, so you can focus on feeling your best.