Bad cholesterol is commonly called low-density lipoprotein, or LDL. It is a substance that can build up in your arteries and cause a heart attack if the buildup creates a blockage. Although the majority of people who have high bad cholesterol exhibit no symptoms, some will get chest pain. A cholesterol test with a reading of more than 200 is an indicator that your bad cholesterol needs to be lowered.
Step 1
Do not consume more than 11g of saturated fat in a day, as saturated fat contributes to high bad cholesterol. Foods that contain saturated fat include all meats with fat, foods that are fried, whole-milk dairy products, egg yolks, butter and margarine, lard, salted foods, foods that contain sugar and store-bought baked pastries. Eat low-fat or fat-free foods and plenty of fresh fruits and vegetables. Include high-soluble fiber foods in your diet such as barley, broccoli, Brussels sprouts, figs, carrots, beans, lentils, prunes, oat bran, oatmeal and sweet potato.
Step 2
Cut down on your food intake--if you are overweight--to lower your cholesterol level, and eat only low-calorie, low-cholesterol foods. Join a weight-loss center if you feel you cannot lose the weight on your own, and buy one or two articles of clothing a size smaller than what you currently wear to set a goal for yourself.
Step 3
Exercise for 30 minutes to 1 hour every day. Exercise will reduce your bad cholesterol and raise the level of your good cholesterol. Walk or engage in high-activity exercise to return your cholesterol to a healthy level.
Step 4
Smoking can raise your cholesterol level. For this reason, and other well-known health reasons, you should stop smoking. If you feel you need support in kicking the habit, seek the help of a support group.
Step 5
Find ways to banish stress from your life and minimize it. Stress can raise your cholesterol level, so it is important that you learn how to deal with stress. Have a massage when you feel stress building up, meditate, or put your feet in the hands of a competent reflexologist. All of these practices can encourage relaxation, distress you, and ultimately help to lower your bad cholesterol.
Step 6
Talk to your doctor about getting a prescription for a cholesterol-lowering drug you can take to help you lower your bad cholesterol, or go to a health food store and purchase a natural supplement that will bring your bad cholesterol down.
References
- FCIC: Cholesterol
- Use Foods to Lower LDL or "Bad" Cholesterol
- Linda Page's Healthy Healing, All New Eleventh Edition, 2001
