High cholesterol levels are implicated in the development of heart disease, and can lead to a heart attack if left untreated. Healthy cholesterol levels depend on many things, including whether there are other risk factors such as a family history of heart disease, or health problems such as high blood pressure. When attempting to lower total cholesterol levels, the real goal is to reduce the amount of LDL, or low-density lipoprotein, the so-called "bad" cholesterol, and maintain a steady level or even increase HDL, or high-density lipoprotein, cholesterol.
Step 1
Follow a heart-healthy diet. Diets such as the Mediterranean diet and the TLC diet from the National Heart Lung and Blood Institute can help keep cholesterol levels down. The main concepts behind a heart-healthy diet include lowering levels of saturated fat and dietary cholesterol, eating plenty of whole grains, fruits and vegetables, and eliminating trans fats from the diet entirely.
Step 2
Eat specific foods known to lower cholesterol levels. Oatmeal has soluble fiber that prevents dietary fat and cholesterol from being absorbed into the bloodstream. Nuts such as walnuts and almonds--as well as olive oil--lower cholesterol levels in the blood. Fish high in omega-3 fatty acids, including salmon, mackerel and sardines, may also help. Some foods, such as certain brands of orange juice and margarine, are now fortified with sterols, compounds that block cholesterol absorption.
Step 3
Lose 5 lbs. or more. Losing weight is a simple way to reduce total cholesterol levels in the body, according to MayoClinic.com. Diet and exercise combined work better than either one alone for dropping excess pounds.
Step 4
Change habits that affect cholesterol levels. Smoking increases cholesterol, so quitting may cause levels to drop. Moderate drinking, defined by MayoClinic.com as one alcoholic drink per day for women and one to two drinks a day for men, may have a protective effect on cholesterol levels. People who already drink may want to cut back to these levels, but those who don't drink probably shouldn't start just to try and gain a cholesterol-lowering effect.
Step 5
Take cholesterol-lowering drugs as prescribed by a doctor if cholesterol levels do not improve using lifestyle changes. Statins, which reduce the production of cholesterol in the body, are the most commonly prescribed cholesterol-lowering drugs. Other medications used to lower cholesterol include cholesterol absorption inhibitors, resins and fibrates. The vitamin niacin is also available in high doses by prescription for use in lowering cholesterol levels.
Things You'll Need
- Heart healthy diet cookbook or recipes
- Oatmeal
- Nuts
- Fish
- Olive oil
- Sterol-fortified foods
- Prescription for cholesterol-lowering medication
