High cholesterol is the precursor to some of the most deadly killers in America--heart disease and stroke. About 50 percent of all American adults have unhealthy levels of cholesterol in their body, despite the efforts of various organizations and food producers to advertise low cholesterol foods and methods of lowering the cholesterol in your blood. You can do a combination of things, including eating healthier, eating more and taking medications to help reduce your cholesterol.
Step 1
Exercise at least three times a week for 20 minutes. This does not have to be overly intensive, but your heart rate should be elevated for the duration of your workout. Walking at a brisk pace is sufficient.
Step 2
Cut out foods that are high in cholesterol, such as eggs, processed meats, meat deriving from organ material and high-cholesterol dairy products like whole milk, cream, butter and cheese, baked goods, and fried foods.
Step 3
Establish a diet filled with foods that are low in saturated fat and cholesterol and are trans fat-free by eating eight to 10 servings of fruits and vegetables a day; six servings of grains a day; replacing high cholesterol meats with healthy meats, such as skinless chicken, pork and fish; eating low-fat and fat-free dairy products; and using unsaturated vegetable oils for cooking instead of high-cholesterol oils like olive oil.
Step 4
Install cooking habits that reduce cholesterol content. Use a rack in your oven instead of a pan to let grease and fat drain off. Cut off all visible fat from meat before cooking. Cook with egg whites. Reduce portion sizes. Saute with vegetable oil. Broil and grill in place of pan frying, and throw away drippings rather than using them to baste.
Step 5
Keep your doctor updated on your progress and monitor your cholesterol levels closely. If your efforts continue to fail you, ask your doctor if taking a cholesterol-reducing medication is the next option. For some, it's the only effective way to reduce cholesterol, particularly if they are in life-threatening situations.
