With high cholesterol an increasingly common problem among so many Americans, it’s easy to forget the serious risks that accompany it – risks like heart attack, heart disease, stroke, and other heart complications. According to drugs.com, more than 35 million Americans are prescribed statins to lower their total cholesterol. With the average statin medication costing as much as $400 a month before insurance – and with many remaining prohibitively expensive even post-insurance – treating high cholesterol is a costly business.
ModRN Health is committed to helping people save money on their prescription drug medications, but we’re also committed to helping people improve their health and feel their best. Use our convenient comparison tool to help you find the best price for your statin medications, and follow the tips below to help lower your cholesterol naturally.
1. Exercise
Perhaps the easiest, yet most effective change anyone can make for good health, exercise is a powerful tool for lowering cholesterol. According to the American Heart Association, 150 minutes of moderate intensity aerobic exercise per week is enough to lower cholesterol and reduce high blood pressure and help prevent heart disease. That’s just 30 minutes, five days a week. It doesn’t have to be a grind, either. Walk, run, swim, dance, bike – whatever puts a smile on your face (and a rapid beat in your heart).
2. Eat well
While a bit more challenging – we all love a good burger or a piece of cake, and our patterns are pretty ingrained – simple dietary changes can go a long way. Instead of thinking of what you’ll need to cut, whether it’s red meat or dairy products, consider including new, healthy foods to your diet. A study showed that adding whey protein as a supplement can lower low-density lipoprotein cholesterol levels (LDL cholesterol) - sometimes referred to as “bad cholesterol” - and total cholesterol as well as blood pressure. Try some in a bowl of protein oats or a fruit smoothie, which will also add some healthy soluble fiber to your diet.
3. Drop excess weight
This is another one that seems like a no-brainer when it comes to improving heart health, but it’s easier in theory than in practice. However, it’s also one of the most effective steps on this list. Just like making changes to your dietary habits, small steps add up when it comes to losing weight, as well as reducing risk of heart disease, coronary issues, diabetes, and other health conditions. Simple dietary changes can make a big difference, like switching from simple carbs to whole grains or substituting saturated fats and trans fats for heart healthy fats like those found in fatty fish such as mackerel or sardines (also rich in omega-3 fatty acids), flaxseed, olive oil or avocados. You could also look at introducing new grains and legumes like lentils or kidney beans, or exploring the grocery store for healthy veggies to add your meals. Even a small-to-moderate weight loss (10 or 20 pounds) can significantly improve your total cholesterol levels.
4. Cut back on alcohol
While moderate alcohol intake is generally considered reasonable even for those with high cholesterol, cutting back on your alcohol intake can help lower cholesterol. That’s because alcohol is processed through the liver, which also produces cholesterol. Keeping your alcohol intake to 2-4 drinks per week can reduce triglycerides and help keep cholesterol levels down, and reducing a high intake can help lower LDL cholesterol levels.
Statins can be a useful and effective way to lower high levels of cholesterol. They work by helping absorption of cholesterol in the body and can potentially reverse cardiovascular disease by reducing atherosclerosis (the buildup of cholesterol in the artery walls). Combining them with healthy lifestyle changes like those above can produce even better results, protecting your cardiovascular system, reducing risk factors for heart disease – and improving your quality of life and wellness.
Find out how to make your prescriptions more affordable with help from ModRN Health . ModRN Health can help you save up to 80% on your medications. Simply download the FREE app, search for your meds, and find the best prices locally, right now.
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