If you’ve had a physical recently, you likely have had your blood drawn to check levels of LDL (low-density lipoprotein) cholesterol, HDL (high-density lipoprotein) cholesterol, and triglycerides. So what does that mean? High triglycerides and LDL levels mean there is too much fat in the bloodstream. This increases the risk of heart attacks and strokes. HDL is good cholesterol because it carries fat in the bloodstream to the liver where it gets flushed out of the body.

There are some hacks to help you lower your LDL and triglycerides:

1. Start with the diet
There are many ways to naturally lower LDL cholesterol levels instead of taking medications that come with side effects. A healthy diet is always first on the list. You’ve likely heard this before, and that’s because it works! Limiting saturated fats found in fatty meats, cheese, and dairy desserts can bring down cholesterol levels. Limiting sodium in your diet helps because salt makes your body retain water. Try eating foods that are naturally high in fiber, such as black beans and vegetables, with a glass of water 20 minutes before you eat. This can help you feel more full and can make you less likely to overeat.

2. Does exercise help much?
You bet it does! Exercise is known to increase HDL cholesterol, the good kind. Thirty minutes of physical activity is a great goal and if that sounds overwhelming, you can start with low-intensity activities, like walking. There are also many workouts available online to help with motivation. Sometimes exercising in the privacy of your own home is easier. Movement helps the body and mind by releasing endorphins, a chemical in the body that makes you feel good. The better you feel, the more likely you’ll stick with your program.

3. Weight loss
Losing weight can be difficult because you get used to eating what you want. Start by using a food diary. Writing down everything you eat in a day can help you see just how many calories you’re consuming. Try to hold yourself accountable for your food diary. Another great way to lose weight is to join a support group. Check out if there are any weight loss groups in your area. It can help to be around like-minded people that understand your struggles because it makes you feel less alone. If there is nothing local, there are many health and wellness websites online that can help.

4. How does sleep help?
In recent years, scientists have discovered a definite connection between health and sleep. Studies found that sleep deprivation can cause people to overeat. The body craves sugar and starch for energy when it’s tired. Being tired also provides an excuse not to exercise. Sleep is sometimes referred to as nutrition for the brain because sleep controls a lot of the body’s behavior, both mentally and physically.

5. Get a checkup
Lowering your blood levels should start with a complete physical, so you know exactly what’s going on with your body. You can’t address problems if you don’t know they’re there. Then gradually change your lifestyle at your own pace. The better you feel, the easier it is to stick with your program. Time to get healthy!