Cholesterol is a fatty substance responsible for cell formation and hormone production. When it becomes too high---above 200---a substance called plaque can form in the arteries and increase your risk of suffering a stroke or heart attack. Your total cholesterol is based on LDL, which stands for low-density lipoprotein, and HDL, which stands for high-density lipoprotein. Your LDL levels should be low, and your HDL levels should be high. According to the American Heart Association, ideal LDL levels are less than 100 mg/dl and ideal HDL levels are 60 mg/dl or higher. Making lifestyle adjustments can help reduce your cholesterol and keep your risk low.
Step 1
Cut back on nicotine. Smoking is known for its negative effects on the lungs, but it can also have a major impact on your cholesterol levels. In addition to increasing your blood pressure, it can also lower your HDL levels.
Step 2
Exercise. Exercise can offer numerous benefits such as improved mobility, weight maintenance, better brain function and better circulation. It can also help raise your HDL cholesterol. Aim for 30 to 60 minutes of exercise daily. Examples of exercises you can do include biking, weight training, swimming, running, stair stepping and brisk walking.
Step 3
Cut back on the wrong foods. Foods that are high in saturated fat, trans fats and cholesterol should be avoided. Examples of these include eggs, whole-fat dairy, red meat, bacon, sausage and cold cuts. Avoid foods containing hydrogenated oils.
Step 4
Eat fish with omega-3 fatty acids. Omega-3 fatty acids are healthy fats that the body cannot produce on its own. According to the University of Maryland Medical Center, omega-3 fats can help lower cholesterol levels. These fats can be found in cold-water fish such as salmon, herring, albacore tuna and mackerel.
Step 5
Eat more fiber. Fiber comes in two forms: soluble and insoluble. Soluble fiber gets absorbed in water and according to the Mayo Clinic, can help lower your LDL levels. It can be found in foods such as oatmeal, psyllium, beans, prunes, barley and apples.
Step 6
Reduce your calories. Being overweight or obese is a risk factor for high cholesterol. If you already have high levels, cut back on your daily intake of calories to promote weight loss. If you cut 500 calories back from your daily total, you can lose 1 lb. a week.
