High cholesterol, along with cigarette smoking, obesity, high blood pressure and a sedentary lifestyle is considered a primary risk for heart disease. More than 98.6 million Americans have cholesterol levels higher than 200 mg/dl, which is the diagnostic threshold for hypercholesterolemia, according to the American Heart Association. While some types of cholesterol are bad for you, others can actually help minimize your risk for heart disease.
Step 1
Have a blood sample taken by your doctor or a clinical technician. Be sure to ask for a complete lipid profile that contains total cholesterol, low density lipoproteins, high density lipoproteins and triglyclerides. All these are important in evaluating your risk for heart disease. After reviewing the results with your doctor, file them away so that you will be able to refer to them 6 months from now, after you have made changes in your diet and exercise program.
Step 2
Examine food packaging labels for their content of cholesterol and saturated fats. LDLs are one component of your total cholesterol contained in saturated fat that contributes to coronary artery disease. They are commonly found in animal products like marbled beef, liver, sausage, cold cuts and many types of dairy products like cheese and whole fat milk. They are also found in certain types of plant products, like palm kernel oil and coconut oil. You will also find LDL present in saturated fat that is used in processed food products. It is used to extend the shelf life of products like baked goods, chips and other types of foods that would otherwise perish.
Step 3
Look for ways to exchange foods you enjoy that have high LDL levels for foods with lower levels of saturated fat. Many foods with saturated fat also have high levels of LDLs. According to the American Heart Association, adults should limit their LDL levels to less than 140 mg per day. The easiest way to get started is to learn how to read food packaging labels. Many people are surprised exactly what is in the food they eat. Look for healthier, low saturated fat alternatives like fresh fish instead of marbled meats. Certain types of cold water fish like tuna, mackerel and salmon contain omega-3 fatty acids that can lower LDL cholesterol. If you do not care for fish, you can buy omega-3 fatty acid supplements in your supermarket. Begin by taking 1,000 to 2,000 mg per day.
Step 4
Add fruits and vegetables with plant sterols and stanols. Sterols and stanols prevent the absorption of cholesterol into the body. Some food like fruit juices and margarines are fortified with sterols as additives.
Step 5
If you enjoy oatmeal for breakfast, then you are in luck. Oatmeal and oat bran are two of the best food choices to make for lowering LDL cholesterol. The fiber contained in oatmeal binds to LDL cholesterol and helps the body excrete it before it has a chance to line the walls of the coronary arteries. Oatmeal and other foods containing products are also rich in fiber. They fill you up and you do not have to eat hundreds of calories.
Step 6
Food is also not the only answer to lowering LDL cholesterol. According to the American College of Sports Medicine, 30 to 60 minutes of aerobic exercise can help lower LDL cholesterol, raise HDL (or the good type of cholesterol), help manage your weight and reduce your blood pressure. While just about any form of exercise is better than none, the best choices are activities that use large muscle groups like arms, legs, shoulders and the upper body. The same muscles used in walking, running, swimming, hiking and cycling.
Tips and Warnings
- Work with your doctor if you have never exercised before. Start slowly and build life-long patterns. Be happy with the small achievements you make.
- Avoid participating in faddish food plans.
Things You'll Need
- Health history from your doctor
- Exercise clothes and shoes
- Food journal or notebook
