Cholesterol is a fatty substance found in every cell in your body. The body produces cholesterol on its own and uses it to make hormones and fluids that aid in digestion. When too much cholesterol is in your blood, it builds up on the walls of your arteries and causes them to narrow or harden, which decreases the flow of blood to your heart. According to the U.S. Department of Health and Human Services, keeping cholesterol under control reduces your risk of developing heart disease or having a heart attack.
Diet
Eating a healthy, low-fat diet is an effective way to lower your cholesterol. Limit your intake of saturated fats and high cholesterol foods, such as processed meats, eggs, organ meat, fatty meats, whole and 2 percent milk, lard, butter and cheese. Choose lean cuts of meat, remove skin from poultry and trim fat from meat. Boil, steam, grill or broil cuts of meats and vegetables. Avoid frying foods in butter, lard or fatty oils; use a non-stick pan and a cooking spray to pan-fry foods. Eat more soluble fiber foods like oatmeal, beans and apples. Virginia Tech University suggests limiting your cholesterol intake to 300mg each day.
Exercise and Weight Control
Controlling your weight helps keep cholesterol levels low. The University of Chicago states that overweight people with a large waist are at risk for developing high cholesterol. Men should keep their waist measurement below 40 inches, while women should strive for a waistline that is less than 35 inches. Losing weight by following a healthy, low-fat diet can help you lower your cholesterol levels and reduce your risk of developing heart disease.
Physical inactivity may put you at risk for developing high cholesterol and heart disease. You should exercise for approximately 30 minutes each day when possible. Exercise not only helps lower your cholesterol levels, but it also helps you lose weight while you're following a low-fat diet.
Medication
There are a variety of medications that help lower cholesterol and reduce your risk of developing heart disease, heart attack or stroke. Your physician will decide which medicines are right for you. Although medication helps control cholesterol, it does not cure it, you may need to continually take medication to maintain proper cholesterol levels. While taking cholesterol medication, your doctor will regularly check you for other health issues and he will check your cholesterol levels and adjust the dosage of your medication accordingly. Take all medication as prescribed by your doctor and follow a healthy diet and exercise regularly to keep your cholesterol levels under control.
References
- Maryland Family Health Administration: Information about Blood Cholesterol
- Student Care Center at the University of Chicago: High Blood Cholesterol What You Need to Know
- U.S. Department of Health and Human Services National Heart, Lung and Blood Institute: High Blood Cholesterol What You Need To Know
- University of Rochester Medical Center: High Blood Cholesterol: What You Need To Know
- Virginia Tech University/Virginia State University Cooperative Extension: Be Heart Smart Eat Foods Lower in Saturated Fats and Cholesterol
