According to the Centers for Disease Control and Prevention, heart disease is the number one killer of men and women in the United States. The higher your blood cholesterol, the greater your risk. Many Americans resort to taking medications to reduce their cholesterol and that may be warranted if you are at high risk for heart disease or stroke. However, cholesterol lowering drugs are not risk free. Altering your diet and starting or increasing your level of exercise can make a huge difference in lowering your cholesterol.
Step 1
Get your cholesterol levels tested. The most important numbers to find out are the levels of cholesterol, or lipoproteins, in your body and your triglycerides. Low density lipoprotein, or LDL, is known as "bad" cholesterol because it carries cholesterol to your arteries where it can do the greatest damage; this number should be less than 100 mg/dl. High density lipoprotein, or HDL, is known as "good" cholesterol because it helps to remove cholesterol from your body; this number gives some protection against heart disease if it is above 60 mg/dl. Your triglycerides level should be below 150 mg/dl. If this number is higher, you are at greater risk for heart disease. These numbers can be influenced by genetics, diet and exercise. The good news is you can control the latter two.
Step 2
Find a nutritionist or dietician to help guide you in altering your diet. Changing what you eat will help you lose weight and change your cholesterol numbers. Changes you'll need to make include decreasing saturated fat in your diet by decreasing or eliminating the consumption of animal protein and increasing fiber and other healthy foods. Choose lean meats by reading labels or by cutting fat off of meat before you cook it. Buy skinless chicken or remove the skin before or after you cook it. Incorporate more fish into your diet instead of animal protein. Substitute milk with products such as rice or almond milk or buy milk that is low fat or nonfat. Buy low fat or nonfat cheese and yogurt. Limit egg yolk intake to two or less per week or use an egg substitute. To decrease the trans fat in your diet, do not eat hard margarines or shortening. Eat foods with plant stanols, which help lower LDL. To get more plant stenols into your diet, eat whole grains such as oatmeal, beans or lentils, nuts and seeds, and plenty of fresh fruits and vegetables.
Step 3
Read food labels to guide your food purchases. Start by reading the nutrition facts. Most important are the total number of calories, total fat, saturated fat, and cholesterol for the purpose of losing weight and lowering your cholesterol. Pay attention to the serving size as well. The facts may show the food item is low in saturated fat, but if you plan to eat five times that amount, you will need to multiply that by five. Also, pay attention to the ingredients on the label. If fat or sugar is listed as one of the first few ingredients, then the food item will contain more of that ingredient than the rest on the list.
Step 4
Build in or increase your levels of exercise. Work with your physician and start slowly if you've been sedentary. Find an exercise that you enjoy because you'll be more likely to do it. Find an exercise buddy to help motivate you. Get at least 30 minutes of moderate intensity exercise at least five or more times a week. A brisk walk, dancing, biking, swimming, gardening and cleaning house all qualify. Exercise can be broken up over the course of the day into 10-minute segments. Exercising will help you lose weight and lower your cholesterol.
Tips and Warnings
- Grow a vegetable garden to increase your exercise levels and the amount of fresh vegetables in your diet.
- Limit your intake of dried fruit and nuts if you need to lose weight.
Things You'll Need
- Fruits and vegetables
- Whole grains
- Legumes
- Low or no fat dairy products
- Nuts and seeds
