High cholesterol is a total cholesterol reading higher than 240, according to the Penn State Milton S. Hershey Medical Center. Total cholesterol is a combination of LDL and HDL. Your goal is to lower your LDL and increase your HDL. These are acronyms for low-density lipoprotein and high-density lipoprotein. Making healthy lifestyle changes is a good option for lowering high cholesterol.
Weight Loss
Excess weight is a known contributor to high cholesterol, among other chronic diseases. By losing weight, you can lower your LDL cholesterol, according to the National Heart Lung and Blood Institute. The easiest way to do this is by cutting your calories. If you were to reduce your intake by 500 calories, you can lose about 1 lb. each week because 3,500 calories equals a pound.
Reduction of Fats
Foods that are high in saturated fat, trans fat and cholesterol all have a negative effect on LDL and total cholesterol levels. To lower your cholesterol, give up deep fried foods, processed meats, commercial baked goods, packaged foods with hydrogenated oils and red meat.
Fiber
Oatmeal, oat bran, beans, apples, prunes, barley and pears are all foods that are high in soluble fiber. This substance does not get broken down in the system. If you were to consume 5 to 10 g or more of soluble fiber a day, you can lower your LDL and total cholesterol levels, according to the Mayo Clinic website.
Fish
Cold water fish, such as herring, halibut, mackerel, salmon and albacore tuna are all high in omega-3 fatty acid. This healthy type of unsaturated fat can help reduce the buildup of plaque on the arterial walls, according to the American Heart Association. Plaque commonly develops when cholesterol levels are high. Incorporate fish into your diet at least twice a week to get the best benefits.
Cranberries
Cranberries contain plant chemical compounds known as polyphenols. Polyphenols prevent LDL from transforming into more damaging lipid particles and they also stimulate the liver to absorb more blood cholesterol, according to the Health Central website. Add these to your salads and cereal bowls, eat them with nuts for snacks and drink a glass or two of cranberry juice during the day.
Exercise
Any form of exercise that gets your heart rate elevated is beneficial to lowering your cholesterol. Fast-paced walking, running, elliptical training, weight training, biking and inline skating are all examples. Set a goal to work your way up to 60 minutes of exercise every day of the week.
