Cholesterol is a waxy fat naturally produced by the body and needed for good health. Cholesterol protects nerves, makes cell tissue and produces hormones like testosterone and estrogen, according to the American Academy of Family Physicians Family Doctor website. Unfortunately, too much cholesterol in the blood increases a person's risk for heart disease and stroke. Certain dietary and lifestyle habits can decrease a high cholesterol level. It is recommended to consult with a physician before making any changes.
Using Olive Oil
Two tbsp. of olive oil a day in place of other fats is recommended for heart health by MayoClinic.com. Olive oil contains antioxidants that lower LDL cholesterol and increase HDL cholesterol. LDL is known as the bad cholesterol because it delivers cholesterol to the body and HDL is known as the good cholesterol because it carries cholesterol out of the body. Olive oil can be used to saute vegetables or as an ingredient in salad dressing.
Weight Loss
For the overweight, losing 5 to 10 lbs. can reduce high blood cholesterol levels, according to the Family Doctor website. A low-saturated fat diet with high intakes of fruits, vegetables, whole grains and fatty fish works best.
Exercise
Regular exercise also helps to lower blood cholesterol levels, specifically HDL cholesterol. Thirty to 60 minutes of moderate physical activity most days of the week works best. Moderate physical activity includes brisk walking, riding a bike and swimming laps. People should first consult with their physician before starting any exercise program.
Adding Foods High in Soluble Fiber
Soluble fiber prevents the body from absorbing cholesterol, helping to keep blood cholesterol levels down. The Mayo Clinic recommends 10 g of soluble fiber a day to help lower elevated blood cholesterol levels. Foods high in soluble fiber include oatmeal, oat bran, Brussels sprouts, kidney beans, pears, prunes and citrus fruits. Eating 1-1/2 cups of oatmeal for breakfast each morning provides 6 g of soluble fiber, meeting more than half a day's needs.
Limit Saturated Fat Intake
The American Heart Association recommends people limit their intake of saturated fat to less than 7 percent of total calories. Saturated fat increases blood cholesterol. Animal fats are the primary source of saturated fat in the diet. To limit saturated fat people need to choose leaner cuts of meat, such as poultry without the skin, beef eye of round, pork loin and fish, and use low-fat and fat-free dairy foods.
Eat More Nuts
A handful of nuts a day can help lower blood cholesterol levels, including almonds, walnuts, pistachio, cashew, peanuts and pecans. Nuts are high in calories and to prevent weight gain it should replace foods high in saturated fat such as cheese and butter.
