If the results of your latest physical show that your cholesterol is high, you're probably anxious to do something about it. High cholesterol can lead to atherosclerosis and heart disease. It can also increase your risk of suffering from a heart attack or stroke. While genetics plays some role in high cholesterol, there are many steps you can take to lower your cholesterol.
Quit Smoking
Smoking has many negative effects on health, including raising HDL cholesterol levels. Fortunately, the body is capable of reversing much of the damage from smoking, so investing the effort to stop is well worth it.
Lose Weight
Maintaining your ideal weight is important for good health, including maintaining healthy cholesterol levels. Don't get overwhelmed if you have a lot of weight to lose; according to the Mayo Clinic even losing five pounds can reduce your cholesterol levels.
Exercise
Raising levels of HDL, or good cholesterol, is as important to maintaining healthy cholesterol levels as lowering LDL levels. Thirty minutes to an hour of exercise each day can raise your HDL levels.
Switch Fats
Use olive and canola oil while cooking and eat low-fat dairy products and lean meats. Rather than just adding these to your diet, replace corn oil, butter and higher fat foods with these options. According to the University of Maryland Medical Center, soft margarine is healthier than stick margarine, and margarine spreads that contain plant sterols may actually improve cholesterol levels. Stay away from saturated fats and partially hydrogenated oils.
Restrict the Cholesterol in Your Diet
The body manufactures cholesterol on its own and there is cholesterol in the food that we eat. To lower cholesterol levels, reduce the amount of cholesterol-containing foods in the diet. According to the University of Maryland Medical Center, full-fat dairy, egg yolks and meat all contain high levels of cholesterol.
Add Whole Grains
Whole grain foods like brown rice, whole grain bread and whole wheat pasta help lower cholesterol levels, particularly if they replace other, less healthy, processed foods.
Cut Trans Fats
Trans fats are in fried foods and many baked goods such as packaged snack cakes and crackers. Trans fats raise HDL cholesterol levels.
Eat Fiber
Fiber, particularly the fiber found in whole vegetables and fruits, is beneficial for lowering high cholesterol.
Supplement With Omega-3s
Omega-3 fatty acids lower LDL cholesterol levels. Supplements are widely available, or you can add them to your diet by eating more fatty fish such as salmon, as well as nuts like almonds.
Take Medication
Sometimes, despite your best efforts, your cholesterol level will stay high. When that happens your doctor will prescribe medication to lower your cholesterol levels. These medications are effective and can help protect you against the harmful effects of high cholesterol. The American Heart Association states that statins are one effective class of cholesterol-reducing drugs. They prevent the liver from manufacturing cholesterol. Another type of medication, selective cholesterol absorption inhibitors, works by blocking the body's ability to absorb cholesterol in the digestive tract. Resins, a thirds class of cholesterol lowering drug, cause the body to process cholesterol more effectively, leaving less of it in the body. Fibrates are a class of cholesterol-lowering drugs that increase HDL levels. HDL is the good form of cholesterol. Even if your doctor prescribes medication, it is important to maintain a cholesterol-lowering lifestyle.
