HDL, the "good" cholesterol, can help the body clear the arteries, slow the build-up of arterial plaque and help keep the heart strong. "Bad" cholesterol, or LDL, is the cholesterol that clogs arteries and causes heart attacks. While many health risks are associated with high cholesterol, you can take several steps to lower your bad cholesterol levels, which may raise your HDL levels at the same time.
Lose Weight
One of the biggest factors in high cholesterol is excess weight. Being overweight can stop the normal break down of fat, which causes cholesterol to build up. The best way to do this is to lose one pound a week until you have lost at least five to ten pounds. Even this slight weight loss can help substantially lower LDL levels. Eating 500 less calories per day and working out to burn an additional 500 calories per day will help you lose weight in a healthy manner.
Eat the Right Fats
Learn which fats help you maintain healthy cholesterol levels and which fats you should avoid. Monosaturated fat and omega-3 fatty acids help the body balance cholesterol levels. Monosaturated fat can be found in items such as peanut butter, olive oil and avocados. Adding these to your diet helps lower triglycerides and raise HDL levels. Omega-3 fatty acids are mainly found in fish such as tuna and salmon. Avoid saturated fat, which is found in meat and dairy products.
Exercise
A very simple way to help lower your LDL levels is to exercise daily. Although all exercise is great for heart and cholesterol health, aerobic exercise like walking, running or swimming can go a long way to lowering LDL. For the best results, make sure you are exercising at a moderate intensity (it should be a brisk pace, but still allow you to hold a conversation) for 30 minutes per day, five times a week. If you haven't been exercising, make sure you start slow and work up to the 30 minute level. Check with your doctor if you have any questions regarding a healthy workout plan for your body.
