More than 102 million adults in the U.S. have cholesterol levels higher than normal. According to the Centers for Disease Control and Prevention, or CDC, 35 million people have cholesterol levels high enough to put them at significant risk for heart disease--the leading cause of death in America. Some families seem to produce more bad cholesterol than others, making treatment for them even more important to reduce heart disease.
Step 1
Eat a cholesterol-reducing diet, which includes plenty of fresh fruit and vegetables. Make them the main course of the meal, using meat as a side dish. The American Heart Association notes that 75 percent of cholesterol is made in the body, and 25 percent is obtained through the foods you eat. A certain level of cholesterol is normal, and it does perform several important functions in the body, such as building cells.
Step 2
Exercise to increase good cholesterol. Although cholesterol has a bad public image, there is such a thing as good cholesterol. In fact, good cholesterol, or HDL, reduces bad cholesterol, known as LDL. A healthy exercise routine increases good cholesterol, which then moves bad cholesterol out of the bloodstream. Lose excess weight, exercise regularly and stop smoking. Making these lifestyle choices will lead to a reduction in the risks associated with high cholesterol.
Step 3
Switch from simple carbohydrates to complex carbohydrates. A diet high in complex carbs reduces cholesterol. Complex carbs can be found in whole wheat breads, oatmeal, oat bran and other unrefined grains.
Step 4
Replace butter and margarine with olive oil, which contains antioxidants that increase good cholesterol and reduce bad cholesterol. Butter and other dairy products contain fats and trans fats, which are high in cholesterol.
Step 5
Reduce unhealthy fats. Cholesterol is only present in animal products, so avoiding meats high in fat is an easy way to reduce cholesterol. Replace red meat with fish. Certain types of fish, including tuna and sardines, contain Omega-3 fatty acids, which are known to reduce cholesterol.
Step 6
Change the way you cook. Use a rack to allow fat to drain away from meats. Cut off all visible fat before cooking meat. Don't use drippings to baste meat while it is cooking; instead use wine or bottled marinade.
Step 7
Take medicine to reduce cholesterol. Non-prescription cholesterol-reducing supplements such as fish oil capsules, ground flaxseed or garlic extracts are available over the counter. According to the Mayo Clinic, taking such supplements may lower cholesterol when combined with a healthy diet and exercise regimen. Be sure to tell your physician if you take herbal supplements as they may interact poorly with some heart medications. Take cholesterol-reducing medicine prescribed by your doctor. Statins are commonly prescribed to reduce cholesterol levels.
Tips and Warnings
- Improve your diet by making it more fun. Learn to cook your favorite dishes from scratch, and invite all members of your family to participate.
- Heart disease associated with high cholesterol can be life threatening. Make an appointment with your doctor to find out what your cholesterol level is.
