Hypercholesterolemia is the medical term used to define high cholesterol. If this condition is left untreated, plaque can form in the arteries and increase your risk for heart attack, stroke, circulation problems and even death, according to Healthcommunities.com. Prevent high cholesterol levels by paying closer attention to your diet and getting more exercise.
Step 1
Give up smoking or do not start. Smoking damages the lungs and can decrease your high-density lipoproteins, or HDL, which is your good cholesterol. Avoid secondhand smoke.
Step 2
Reduce your intake of foods that are high in trans fat and saturated fat, such as commercial baked goods like cakes, crackers, cookies and doughnuts, as well as deep fried foods, eggs, whole-fat dairy products and red meat.
Step 3
Control your weight by keeping your caloric intake under control. Eat small, multiple meals a day, if necessary. Keep your intake of liquid calories from sodas and juices to minimal levels, as this can cause weight gain as well. Being overweight or obese is a risk factor for high cholesterol according to FamilyDoctor.org, the website of the American Academy of Family Physisicans.
Step 4
Add more soluble fiber foods to your diet, such as beans, oats, flaxseed and oat bran. Have oatmeal for breakfast and cook beans as a side dish. This may help lower total blood cholesterol levels by lowering low-density lipoprotein, or LDL, the bad cholesterol levels, according to MayoClinic.com.
Step 5
Eat more cold water fish, which has high levels of omega-3 fatty acid. Incorporate salmon, herring, mackerel, albacore tuna and sardines into your meals. Research has shown that omega-3 fatty acids decrease the risk for abnormal heart beats and also slow the growth rate of atherosclerotic plaque, according to the American Heart Association.
Step 6
Incorporate at least 30 minutes of moderate exercise into your daily life. Choose an activity that you enjoy, like brisk walking, jogging, cycling, water aerobics, hiking or stair climbing. This can help raise your HDL levels and lower your LDL levels, notes the National Heart Lung and Blood Institute.
