Cholesterol is a substance that your body makes and uses. Some of the cholesterol that you require is produced by your body and some of it is from food that you eat. There are two forms of good cholesterol: high-density lipoprotein, or HDL, and low-density lipoprotein--LDL. HDL is known as good cholesterol and LDL is known as bad cholesterol. Good cholesterol helps carry bad cholesterol out of your bloodstream so that it doesn't become clogged in the walls of your arteries.
Lose Weight
Losing weight will help you lower your bad cholesterol levels. Clean up your diet by eliminating fried foods, sweets and other junk foods. Begin an exercise program and keep track of your calories. Eat plenty of filling fruits and vegetables as snacks, and you should begin to lose weight. Fish and low-fat dairy are also heart healthy food choices. A healthy rate of weight loss is one to two pounds per week.
Quit Smoking
Smoking lowers your good cholesterol levels and raises your levels of bad cholesterol. Additionally, it increases your risk of stroke, cancer and heart attack. Smoking also can clog your blood vessels and arteries. Quitting smoking will help return your cholesterol levels to a normal balance. You should also avoid second hand smoke when possible because you will get the same negative effects as smoking.
Aerobic Exercise
Exercise can help raise your HDL levels, which help carry bad cholesterol out of the body. Choose an activity that you enjoy such as walking, swimming, biking or dancing. The American Heart Association recommends at least 30 minutes a day, most days of the week. If you have a lot of weight to loose, consider increasing this amount to 45 or 60 minutes a day.
Reduce Saturated Fat Intake
Reduce the amount of fat you take in from animals products, such as fatty steak and chicken. Choose lean cuts of beef, chicken, turkey, fish and pork. Eat egg whites and skip the yolk on occasion. According to the Cleveland Clinic, your saturated fat intake should be no more than 7 percent of your total caloric intake. Try to limit your cholesterol intake to 200 mg per day.
Increase Soluble Fiber Intake
Soluble fiber is found in fruits, oats, root vegetables, barley and more. Fiber helps to lower LDL levels by binding to excess cholesterol and carrying it out of the body. Choose foods such as blueberries, apples, beans, zucchini and whole grain oats. Having a bowl of oatmeal every day can help you lower bad levels of cholesterol in your body.
Consider Medication
If lifestyle changes are not enough to lower your bad cholesterol levels, talk to your doctor and consider going on a medication. Medication can help bring down your bad cholesterol level. Follow dosing instructions from your doctor.
