Cholesterol, which affects your overall health, comes in two main forms. LDL, or low density lipoprotein, also known as "bad" cholesterol, clogs arteries and can lead to heart attack or stroke. HDL, or high density lipoprotein, also known as "good" cholesterol, bonds to bad cholesterol and carries it to the liver, where it's filtered out of the blood. Lowering bad cholesterol and raising good cholesterol can lower your risk of serious disease and improve your health.
Step 1
Get a cholesterol test from your doctor and learn your cholesterol numbers. You should aim for an HDL level above 60 and an LDL level below 100 mg, according to the American Heart Association.
Step 2
Cut the fat in your diet to lower your LDL. The Alabama Cooperative Extension office recommends choosing nonfat or low-fat dairy products and limiting saturated fat to no more than 5 percent of your daily calories.
Step 3
Add more fiber to your diet. Whole grains, beans, and fruits and vegetables add fiber, which can lower bad cholesterol. The Alabama Cooperative Extension office reports that for every one to two grams of soluble fiber you eat each day, you can lower your cholesterol by 1 percent.
Step 4
Exercise more to increase your HDL. Thirty minutes of aerobic exercise such as walking, running, swimming or bicycling five days a week can raise HDL cholesterol, according to MayoClinic.com.
Step 5
Stop smoking. MayoClinic.com reports that quitting smoking can raise HDL cholesterol by as much as 10 percent.
Step 6
Ask your doctor about medication and supplements. Statin drugs can help lower bad cholesterol, while niacin, or vitamin B3, can increase good cholesterol, according to MayoClinic.com.
