High levels of bad cholesterol, called low-density lipoproteins or LDL cholesterol, may lead to plaque build-up in the arteries. This may lead to serious health conditions, such as heart attacks. Good cholesterol, called high-density lipoproteins or HDL, transfers the bad cholesterol to the liver, which flushes the bad cholesterol from the body. A person should have higher good cholesterol and less of the bad cholesterol. Knowing how to achieve these levels will decrease health risks.
Diet
Eating a low-fat diet will help reduce the bad LDL cholesterol. Choose foods that do not have saturated fats or trans fats, recommends the Centers for Disease Control. and Prevention. A person watching his cholesterol should read nutrition labels carefully, avoiding foods with high amounts of dietary cholesterol. Unsaturated fats such as polyunsaturated and monounsaturated fats may help lower bad cholesterol if consumed in moderate levels. Diets high in fiber may also help reduce LDL cholesterol in some people.
Exercise
Increasing the amount of exercise will help raise good HDL cholesterol. For optimal results, a person should exercise five times a week for at least 30 minutes each time, says MayoClinic.com. The best exercises will increase the heart rate, and some examples may include walking, bicycling or playing a sport. People who have arthritis or other difficulties with motility may find that swimming offers the best option for exercise. As well, certain chores, such as raking leaves or gardening may offer health benefits toward increasing good cholesterol levels. Before beginning an exercise routine, a person should always discuss this with a health professional to determine any limitations.
Lose Weight
Losing weight may also help lower bad cholesterol levels, says the Centers for Disease Control and Prevention. Improving diet and exercise will often help a person achieve weight loss goals. A doctor or other health professional can help determine a healthy weight. Once a person reaches his weight loss goals, maintaining the healthy weight will help keep bad cholesterol at low levels.
Supplements and Medication
People with high risk factors for heart attack or other health problems may take supplements to help reduce bad cholesterol, or he may require cholesterol-lowering medications. Doctors may begin by recommending niacin and fish oil capsules to aid in reduction of levels. If these fail to help a person achieve healthy levels, prescription medications may work toward reducing cholesterol levels. Some medications may also aid in increasing the good cholesterol levels. Supplements, found over-the-counter in most pharmacies, as well as prescription medications, may interact with other medications or health conditions. As such, a person should always discuss all medications and supplements in use with her doctor before beginning a new medication, warns the U.S. Food and Drug Administration.
