Cholesterol is a type of fat that circulates through your bloodstream. It gets released by the liver and helps form cells and release certain key hormones in the body. When your cholesterol levels become elevated, your risk for suffering a heart attack or stroke becomes elevated as well. This is due to the development of a fatty substance in the arteries called "plaque." Reduce your cholesterol levels to minimize the risk to your health.
Step 1
Reduce your body weight. If you are overweight, you are at a higher risk of developing a chronic condition like diabetes or cancer. You are also prone to have elevated cholesterol levels. If you want to get rid of cholesterol, get rid of some excess pounds as well. To lose a pound a week, cut your daily intake down by 500 calories.
Step 2
Get more exercise. Exercise can offer the body many benefits such as better range of motion, improved muscular strength, better brain function and improved balance. It can also help lower your cholesterol levels. The National Heart, Lung and Blood Institute recommends that you exercise at a moderate intensity for 30 minutes on most days of the week. Examples are weight training, biking, swimming, stair stepping, elliptical training, running and fast paced walking.
Step 3
Eliminate the ill-advised foods in your diet, such as those high in saturated fats, cholesterol and trans fats. Examples of these are deep fried foods, whole-fat dairy products, red meat, eggs and commercial baked goods. Inspect your ingredient labels for hydrogenated and partially hydrogenated oils. Avoid these foods as they contain small doses of trans fats.
Step 4
Crank up your intake of fiber. Fiber comes in the form of "insoluble," which does not get absorbed in water, and "soluble," which does. According to the Mayo Clinic, soluble fiber can help lower your cholesterol by blocking the absorption of cholesterol in your intestines. Foods that are high in soluble fiber include beans, prunes, psyllium, pears, apples and oat bran.
Step 5
Take a medication. When you have tried multiple lifestyle adjustments and your cholesterol is still high, talk to your doctor about getting put on a medication to help lower your levels. Examples of these include statins, resins, fibrates and nicotinic acid.
