Cholesterol is a fatty substance in the blood which, if too high, can build up in arteries and put you at risk for heart disease and stroke, according to the American Heart Association. But it is really only one type of cholesterol--LDL, or low-density lipoprotein cholesterol--that is damaging. The other kind of cholesterol, high-density lipoprotein, or HDL cholesterol, is beneficial to the heart. Therefore, if your cholesterol is too high, it is LDL cholesterol that you want to lower. Some people require medication to lower their cholesterol, but non-drug strategies can be used as well.
Step 1
Lower the saturated fat and trans fat content in your diet. These types of fat increase LDL cholesterol and should be avoided, advises the National Heart Lung and Blood Institute. Saturated fat and trans fat are found in foods such as butter, cream, ice cream, chips, fried foods and many commercially prepared crackers, cookies and pastries. Eliminating these foods from your diet can have a significant effect on your LDL cholesterol level.
Step 2
Substitute healthier foods, including fruit, vegetables and whole grains, for high-fat, high-cholesterol treats. The National Heart Lung and Blood Institute says low-fat, high-fiber foods help lower bad cholesterol. Eating a more nutritious diet is an effective way to lower your LDL cholesterol without resorting to medication.
Step 3
Exercise regularly. The American Heart Association says that at least 30 minutes of physical activity, most days of the week, can help lower high cholesterol. Experiment to find the types of exercise you enjoy. Swimming, walking, dancing, cycling, skiing, skating and gardening are all healthy choices.
Step 4
Lose excess weight. If you are overweight, losing even 5 or 10 lbs. can have a substantial positive effect on your cholesterol level, says the Mayo Clinic.
Step 5
If you smoke, kick the habit. Cigarette smoking is a major risk factor for high cholesterol and heart disease, says the Mayo Clinic. Quitting smoking will help you lower your LDL cholesterol without medication.
Tips and Warnings
- A physician or registered dietitian can provide individualized, comprehensive recommendations regarding your cholesterol level, diet and health.
- See your physician for medical clearance before beginning any new diet or exercise plan.
Things You'll Need
- Athletic shoes
- Athletic clothing
- Exercise equipment or outdoor exercise space
