If you've been diagnosed with high cholesterol, chances are it didn't happen overnight. Developing high cholesterol is the result of family history, dietary habits, exercise choices and a number of other things that have slowly contributed to one of the most significant risks for heart disease. According to the American Heart Association, more than 98.6 million Americans have cholesterol levels that are higher than 200 mg/dl--the point where you should start thinking seriously about reducing your cholesterol.
Step 1
Before you begin taking action to lower cholesterol levels, it's important to understand how high they are now and how much work you have ahead. The best way to determine an effective course of action is to have a complete physical examination by your physician. After reviewing a health history questionnaire, including facts about your family history for heart disease, your doctor will do a physical examination and order a complete blood lipid test. The blood lipid test will determine your total cholesterol reading as well as your low density lipoproteins level, LDL, also known as the bad type of cholesterol; your high density lipoproteins, HDL, the good type of cholesterol; and your triglycerides. File the results and compare your future blood tests with this one.
Step 2
Evaluate your current eating habits. One of the most effective methods is to work with a registered dietitian. This person will start by having you complete a seven-day food journal, an inventory of everything you eat over the course of a week. Be honest: Include snacks, cocktails and even the mini-Snickers from the back of your desk drawer. At the end of a week, your dietitian will come up with a plan for you to begin lowering your LDL cholesterol.
Step 3
Identify all of the foods from your journal that are highest in LDL cholesterol. Most of these will come from animal products, such as fat-marbled meat, liver, high-fat dairy products and processed snack foods. Start exchanging foods that are high in LDL for those that are lower--foods you still enjoy. One good place to begin is at the breakfast table. Swap the eggs and bacon for oatmeal and fresh fruit. The fiber in oatmeal attaches to LDL cholesterol in the small intestine, where it is excreted from your body before it has an opportunity to deposit inside the lining of the coronary arteries. It's also effective for reducing the risk of certain types of colon cancer.
Step 4
Exchange high-fat animal products for fish two to three times a week. Certain types of cold water fish, such as salmon, trout and mackerel, are rich in omega-3 fatty acids that can reduce LDL levels in your blood. If you don't care for seafood, you can find omega-3 supplements in your local supermarket or drug store. The recommended dosage is 1,000 to 2,000 mg per day.
Step 5
Eat more fresh fruits and vegetables with plant sterols and stanols. Sterols and stanols effectively lower LDL cholesterol by blocking its absorption before that becomes a problem. Good sources of sterols and stanols are certain types of fruit juices and even some types of fortified margarines.
Step 6
Avoid eating foods that are high in saturated and trans fats; both will raise your LDL cholesterol. Snack foods, fried and fast foods often are rich in saturated and trans fats. Since the mid-1980s, the U.S. Government has required all food manufacturers to label their products with the number of servings per container and the amount of calories, sodium, cholesterol and fat on the packaging. Develop the habit of routinely reading these labels. By becoming a savvy consumer, you'll learn to avoid foods that raise your LDL cholesterol.
Tips and Warnings
- Begin slowly and make permanent changes. Use the first six months as a learning experience; share your notes with your dietitian to find ways to improve your diet.
- Avoid fad diets with outlandish promises.
Things You'll Need
- Blood lipid examination
- Appointment with physician and registered dietitian
- Journal to keep notes
