- A genetic risk for high cholesterol doesn’t mean healthy choices won’t make a difference.
- Following a Spanish lifestyle and Mediterranean diet may support healthier cholesterol levels.
- Smaller portions, regular exercise and social connection are simple changes anyone can make.
I was sitting in the examination room in one of those embarrassing paper gowns when my doctor walked in, read my blood test results off his computer screen, and told me the bad news. My cholesterol was too high.
I can’t say I was surprised. Even though I was in my early forties, exercised and stuck to a healthy vegetarian diet, my whole family was on statins. I assumed it was genetic and that cholesterol meds were my fate. My doctor was adamant that statins were my best option for lowering my risk of stroke. So, the next day, I begrudgingly picked up my prescription from the pharmacy. Within a few months, my cholesterol was within the high normal range.
Ten years later, and still struggling to keep those numbers down, I hopped on a plane for an extended trip to Spain. My sole purpose was to indulge in the country’s culinary delights. I was so excited to taste all Spain had to offer. I wanted to try everything from fried churros to creamy paella. The last thing I was thinking about was my cholesterol.
I ate whole fat Manchego and Payoyo cheese in Seville, sampled fresh sardines on the beach in Malaga and ate more olives than I could count. By the time I arrived back in New York, my waistline had expanded. When I went for my annual physical two weeks later, I fully expected my cholesterol to be even higher than usual.
But I was in for a surprise! My cholesterol had dropped forty points. I had eaten more fried food than ever, sampled pastries every day, and didn’t even think about limiting my diet. But, without realizing it, I had made a lot of simple, healthy lifestyle changes without even trying.
Here’s what I did:
Swapped Olive Oil for Butter
On my first night in Madrid, I showed up to a tapas tour completely famished. We started with deep fried cod. The fish was super fresh and crispy, and the small portion, cooked in heart-healthy olive oil, was filling without leaving me feeling heavy. At the next stop, we shared a platter of steamed mushrooms topped with diced tomatoes. Then we headed to a sit down restaurant and sampled a small plate of garlicky shrimp marinated in more olive oil with a hefty piece of bread for sopping.
One thing was missing though. There was no butter in sight, not even in the delicious Basque cheese cake we had for dessert. You don’t have to live in Spain to cut down on butter or portion size. Using smaller plates and replacing butter with olive oil can make a big difference.
Walked Everywhere
When I wasn’t eating, I was walking. In Valencia, I strolled for miles along the boardwalk. In Madrid, I spent hours exploring museums and cultural sites, and then headed to the famous Retiro Park to do a few laps around the lake. Each evening, I met up with a new friend and we’d find a new place to explore on foot. I ended up clocking between 7 to 12 miles a day.
I didn’t know it at the time, but walking helps lower LDL (bad) cholesterol, while raising HDL (good) cholesterol. The American Heart Association suggests 150 minutes a week of moderately intense aerobic exercise—brisk walking qualifies. Walking is great because it doesn’t require a fancy gym membership and it’s something anyone can do.
Socialized With Others
In Spain, socializing is a part of the culture and it’s scheduled into daily life. After work, everyone pours onto the streets for coffee, a glass of wine or a paseo—a leisurely stroll. That’s a good thing. Studies show that loneliness contributes to cardiovascular disease. But living in the U.S., where everyone is overworked and super busy, it often feels difficult to find time to meet up with friends. This just means finding ways to be more creative. Joining a book club, a knitting group, scheduling a game night or just committing to getting together once a month with friends are all ways to stay connected.
Maintaining Healthy Cholesterol Levels
While I knew it wouldn’t be easy to maintain my lower cholesterol numbers once I returned home, I was definitely going to try. I threw out my butter, replacing it with olive oil. I switched from dinner plates to salad plates for my main meal to cut down on portions and I mostly cook at home so I know exactly what ingredients I’m consuming.
I don’t walk nearly as much as I did in Spain, but sometimes I park my car farther away than I need to just to get in extra steps. I also take the stairs whenever I can. Socializing has become a priority for me, too. Only now, instead of meeting up at restaurants, I always suggest strolling around a new neighborhood or hitting the rail trail.
Meal Plan to Try
7-Day Cholesterol-Lowering Meal Plan for Beginners, Created by a Dietitian
The Bottom Line
Traveling through Spain helped me understand that while I may be genetically predisposed to high cholesterol, there are choices I can make to lower my numbers and stay healthy. Eating smaller portions, exercising more, ditching the butter and social connection are simple changes anyone can make no matter where they live.
