Cholesterol is an important part of your body that makes vitamin D, bile acids, some hormones and other important bodily needs. Cholesterol comes in two varieties. Low-density lipoprotein, or LDL, is often referred to as "bad" cholesterol, whereas high-density lipoprotein, or HDL, is often called the "good" cholesterol. These waxy substances can be dangerous for your body and especially for your heart if you have too much of it in your blood, says the National Heart Lung and Blood Institute. LDL cholesterol can build up inside blood vessels and become plaque. HDL cholesterol gets sent to the liver for removal from the body. Sometimes, the levels of cholesterol inside a body can be so high, quick measures need to be taken to minimize the threat of a heart attack or a similar condition.
Step 1
Start eating right. Your goal in changing the way you eat should be to lower your levels of LDL cholesterol and encourage your body to produce more HDL cholesterol. A good way to start is by looking at the meat you eat. Red meat and some dairy products contain saturated fats that work to raise your LDL levels. The Mayo Clinic recommends you eliminate all trans fats from your diet and cut the amount of calories you receive from saturated fat to only 10 percent. It also suggests you consume 300 mg of cholesterol or less daily to lower your risk of developing cholesterol-related conditions. Fruits, vegetables, whole grains and food rich in omega-3 fatty acids are excellent choices for people looking to lower their LDL levels, according to the National Heart Lung and Blood Institute.
Step 2
Start an exercise plan. The Mayo Clinic says being even a little overweight can cause higher cholesterol levels, so aiming to lose as little as five pounds can be helpful. Of course, you should continue trying to lose weight even if you manage to drop a few pounds. Moderate exercise 30 to 60 minutes on most days can actually increase levels of HDL cholesterol in your body. You may find it helpful to exercise with a friend or in a support group if you feel bored during workouts or have problems with motivation.
Step 3
Quit smoking and limit your consumption of alcohol. It's no secret that these two have the potential to wreak havoc in your body. The first positive effects if you quit smoking can show as quickly as 20 minutes in the form of a decrease in blood pressure, says the Mayo Clinic. Although quitting smoking may have almost instantaneous effects, it may take you more than a decade to lower your chances of developing cholesterol-related conditions to similar levels of someone who has never smoked. Although consuming alcohol in moderate amounts may actually increase your HDL cholesterol levels, the Mayo Clinic recommends you limit your use of alcohol to one drink a day if you're a woman and two if you're a man. The benefits given to you by drinking alcohol are small when compared with all the negative effects it can have on your body.
Step 4
Talk to your doctor about medications to help you lower your cholesterol faster. They are not for everyone, but can make a significant difference in your battle against LDL. Two common types of drugs frequently prescribed to people seeking to lower their cholesterol are statins and resins. They may be taken separately, but together, they could decrease your LDL levels by up to 40 percent and remain one of the fastest acting ways to fight cholesterol, says the American Heart Association. Niacin, or nicotinic acid, is a type of drug used to increase the body's level of HDL cholesterol. The American Heart Association strongly discourages the use of supplementary or over-the-counter niacin in place of prescription-strength niacin because of potential serious side effects and the fact that they are not regulated by the Food and Drug Administration.
Tips and Warnings
- Search for others who have gone through or are struggling with high cholesterol. Trying to make a lifestyle change can be hard without support.
- If you haven't had a serious talk with your doctor, be sure to do it as soon as possible. High levels of cholesterol can be dangerous and even life threatening.
