{"id":148906,"date":"2025-09-09T09:30:54","date_gmt":"2025-09-09T13:30:54","guid":{"rendered":"https:\/\/www.ucf.edu\/news\/?p=148906"},"modified":"2025-09-05T10:48:39","modified_gmt":"2025-09-05T14:48:39","slug":"how-to-fight-high-cholesterol-improve-heart-health","status":"publish","type":"post","link":"https:\/\/www.ucf.edu\/news\/how-to-fight-high-cholesterol-improve-heart-health\/","title":{"rendered":"How to Fight High Cholesterol, Improve Heart Health"},"content":{"rendered":"

September is Cholesterol Awareness Month, so we turned to Ariel Mejia, medical director at 麻豆原创 Health Faculty Physician Practice<\/a>, for ways you can help lower your cholesterol.<\/p>\n

Mejia is a board-certified internal medicine specialist who provides care to patients throughout the community, in addition to being an assistant professor of medicine at the 麻豆原创 College of Medicine<\/a>.<\/p>\n

Diet plays a key role in high cholesterol, Mejia says. But the \u201ccholesterol bad guys\u201d aren\u2019t just eggs and fatty steaks.<\/p>\n

Highly processed, sugary foods, like breakfast cereal, snack cakes and cookies, also contribute to elevations in cholesterol. In fact, Mejia says patients can often be misled into thinking that prepackaged \u201clow-fat\u201d foods and snacks are healthy.<\/p>\n

Yes, these foods may be lower in fat and contain no cholesterol, but they can be high in simple sugars and low in fiber.<\/p>\n

\u201cThese foods are designed to keep you snacking,\u201d he says. \u201cExcess sugar in the body is turned into triglycerides, and these in turn stimulate the creation of new LDL particles.\u201d<\/p>\n

September is National Cholesterol Education Month<\/strong>, a time to raise awareness about high cholesterol as a major risk factor for heart disease, the importance of screening and ways to manage it.<\/p><\/blockquote>\n

About 120 million American adults have cholesterol higher than 200, according to the Centers for Disease Control and Prevention.<\/p>\n

Mejia\u2019s advice: \u201cEat foods that are as close as you can get to how they appear in nature. Foods you can pick off a tree or pull from the ground,\u201d he says. “Choose fibrous greens. Spinach is a superfood, kale [is great] and I am always a big fan of broccoli.\u201d<\/p>\n

You don\u2019t have to drive all over town to find a specialty market. You can buy unprocessed, fresh, or frozen fruits and vegetables (no sauces) at any grocery store.<\/p>\n

If you are a meat eater, choose leaner cuts of beef and pork. Eat more chicken (without the skin) and fish.<\/p>\n

However, Mejia says recent research has found that heart disease doesn\u2019t come just from eating high-fat foods.<\/p>\n

Inflammation plays a key role in cardiac disease and other lifestyle-related diseases, like Type 2 diabetes, obesity and autoimmune conditions.<\/p>\n

Highly processed, sugary foods, such as those containing high-fructose corn syrup, lead to insulin spikes and insulin resistance, which, along with high LDL cholesterol, contribute to inflammation and the formation of plaque in vital arteries.<\/p>\n

The second step in reducing cholesterol is exercise.<\/p>\n

Work up to 150 minutes of moderate intensity exercise a week, Mejia says. Start with 30 minutes a week \u2014 for example, a brisk, 10-minute walk three days a week \u2014 then gradually work up to 60 and 90 minutes, and increase from there.<\/p>\n

\u201cLowering cholesterol boils down to two recommendations,\u201d Mejia says. \u201cFix the diet and exercise. They\u2019re milquetoast, but they hold true.\u201d<\/p>\n

Some people may be genetically predisposed to high cholesterol, and if lifestyle changes aren’t enough to lower their levels, a physician may consider treatments such as prescribing statins.<\/p>\n

\u201cFor the vast majority of people, changing how you eat and exercise can make a huge difference,\u201d Mejia says.<\/p>\n

麻豆原创 Health Faculty Physician Practice has two locations: one in East Orlando, just blocks from 麻豆原创’s main campus, and another in Lake Nona. For more information or to schedule an appointment, visit the 麻豆原创 Health website<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fatty meats and eggs aren\u2019t the only culprits \u2014 highly processed snack foods can raise cholesterol, too. Ariel Mejia, medical director at 麻豆原创 Health Faculty Physician Practice, shares tips for managing it through diet and lifestyle.<\/p>\n","protected":false},"author":242,"featured_media":148911,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","_links_to":"","_links_to_target":"","_wp_rev_ctl_limit":""},"categories":[5,6,12,17],"tags":[54667,979,13535],"tu_author":[],"class_list":["post-148906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-colleges","category-community","category-health","category-medicine","tag-ariel-mejia","tag-college-of-medicine","tag-ucf-health"],"yoast_head":"\nHow to Fight High Cholesterol, Improve Heart Health | 麻豆原创 News<\/title>\n<meta name=\"description\" content=\"Fatty meats and eggs aren\u2019t the only culprits \u2014 highly processed snack foods can raise cholesterol, too. 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