Cholesterol, a waxy substance found in the body's cells and bloodstream, is naturally produced by the body and can also come from animal-based food. Your body requires a certain amount of cholesterol to produce cell membranes and certain hormones, but too much can build up in the bloodstream and cause damage. Cholesterol is transported through the blood by low-density lipoprotein (LDL) and high-density lipoprotein (HDL). High levels of LDL can cause build-up of plaque in arteries and cause heart attacks and strokes. Lowering cholesterol usually just includes lowering LDL, as high levels of HDL can protect against heart disease by transporting cholesterol out of the body.
Step 1
Reduce fat intake. Lowering the amount of animal products such as meat, eggs, butter, cheese, milk and poultry can help lower cholesterol. The American Heart Association recommends restricting calories from total fat to between 25 percent and 35 percent, saturated fat to less than 7 percent and trans fat to less than 1 percent. Saturated and trans fats can cause the body to make more cholesterol.
Step 2
Increase fiber intake. Whole grains, fruits, vegetables and legumes contain soluble fiber, which can help reduce cholesterol levels by reducing absorption of cholesterol in the bloodstream. The American Heart Association recommends 25 to 30 grams of dietary fiber a day for adults. Fiber should be increased slowly, and water intake should be increased to help prevent constipation.
Step 3
Increase polyunsaturated fatty acid intake. According to the Mayo Clinic, walnuts, almonds, hazelnuts and other nuts can help reduce cholesterol due to high levels of polyunsaturated fatty acids. Choose nuts that are not coated in sugar or salt. Nuts are also high in calories, so one serving, which is generally a handful, or 1/4 cup, is the amount needed each day.
Step 4
Increase plant sterol and/or stanol intake. Foods such as margarine, orange juice and yogurt drinks are now being fortified with plant sterols, which can help lower LDL cholesterol by more than 10 percent, according to the Mayo Clinic. About 2 g a day is needed to see results.
Step 5
Increase dietary antioxidants. According to the MayoClinic, foods high in antioxidants, such as olive oil, can help lower LDL cholesterol. The Food and Drug Administration recommends using olive oil in place of other fats in cooking or marinades. About 2 tbsp. a day is the general serving size, and extra virgin olive oil is a less-processed and more heart-healthy antioxidant food.
Step 6
Exercise more. The Mayo Clinic recommends exercising 30 to 60 minutes most days of the week, which can help lower LDL cholesterol and raise HDL cholesterol. Riding bikes, walking, taking the stairs, running and swimming are all good examples of exercises that can be done daily.
