Cholesterol is a thick, sludgy fatty material found in the body. The liver makes cholesterol which is vital for body function. You can also get it from many foods. Too much cholesterol can get stuck on the walls of the veins and clog blood flow, leading to a stroke or heart attack. There are two major types of cholesterol: LDL and HDL. LDL (low-density lipoprotein) cholesterol is considered "bad" because it delivers cholesterol from the liver into the bloodstream where it is more likely to build-up and obstruct the blood flow if there is excess cholesterol. HDL (high-density lipoprotein) is considered "good" cholesterol because it carries cholesterol from the bloodstream to the liver where it is broken down and eliminated. Keep bad cholesterol levels low and raise good cholesterol levels for optimal brain and heart health.
Step 1
Get a blood test. A lab can draw a small amount of your blood and test your cholesterol levels. This can tell you how much you will need to lower your LDL cholesterol and if you should try to raise your HDL cholesterol level. Decrease your risk of coronary heart disease by 2 percent by raising your good cholesterol level just one milligram per deciliter of blood (1 mg/dl), according to Roger S. Blumenthal, M.D. (see link in References). Men should get their HDL level to at least 40 mg/dL. Women should shoot for 50 mg/dL.
Step 2
Consume a low-fat diet to shed extra weight. A low-fat diet contains lots of vegetables, fruits and low-fat dairy as a healthy way to lose weight. For every 6 1/2 lbs. lost, HDL levels can raise one mg/dL, according to Blumenthal. Aim for a BMI (body mass index) of 25 for healthy HDL levels.
Step 3
Choose the right fat. While you are eating a low-fat diet, it is still important to get some fat because it supplies energy to fuel our bodies and helps us absorb essential vitamins. The key is to choose healthy fats (unsaturated) over bad fats (trans fats and saturated fats). Unsaturated fats raise good cholesterol level. Sources of healthy, unsaturated fat include salmon, tuna, mackerel, walnuts, avocados, olive oil and flaxseed oil.
Step 4
Avoid foods that contribute to higher bad cholesterol. Foods that contribute to a high LDL level are saturated fats and trans fats. Fast food, butter, ice cream, cream cheese and red meat all raise LDL levels.
Step 5
Exercise to raise your HDL level. Exercise keeps the heart beating strong and the circulatory system healthy. Work out vigorously (try an activity that raises your pulse) for about 30 minutes at least four times a week.
