The body needs cholesterol for optimal function and is able to produce enough on its own. Excess amounts of high cholesterol can build up inside arteries and increase your risk for heart disease. You can reverse high cholesterol, especially low-density lipoproteins known as the bad cholesterol, or LDL, by making lifestyle changes.
Step 1
Reduce or eliminate foods high in fat content from your diet, including French fries, fast food, chips, eggs, whole milk, red meat and fatty cuts of pork. Limit your fat intake to no more than 300 mg of fat a day or 200 mg if you've been diagnosed with high cholesterol or some form of heart disease.
Step 2
Eat fruits and vegetables instead of fast food and stir-fry foods prepared using unsaturated or low-saturated fat cooking oils, such asolive or sesame oils. Increase your servings of heart-healthy fish such as salmon and mackerel.
Step 3
Eat whole grains instead of refined white versions of breads, rice and pastas. Increase your intake of whole grains like oat bran and oatmeal.
Step 4
Exercise between 30 and 60 minutes a day, suggests the Mayo Clinic, to boost levels of high-density lipoproteins in the blood, which may help reduce levels of bad or LDL cholesterol in the body. Swim, jog, dance or walk quickly for optimal results.
Step 5
Limit your consumption of alcohol and cigarettes. Alcohol may raise levels of good cholesterol, known as high-density lipoprotein or HDL for some, but more than one drink daily for women and two drinks daily for men may defeat the purpose. Quitting smoking may also raise your good cholesterol levels and reduce blood pressure, suggests the Mayo Clinic.
Step 6
Take prescribed medications if your doctor recommends them. Some of the most common cholesterol-lowering drugs on the market today include Lipitor, Crestor and Zocor, according to MayoClinic.com. These drugs lower levels of LDL and increase levels of the good cholesterol in the blood.
