Made naturally in the body and obtained from the foods you eat, cholesterol is a wax-like substance that provides numerous health benefits, including assisting in hormone production and the manufacture of bile acids to aid fat digestion. The two main types of cholesterol are HDL, or "good" cholesterol, and "LDL," or bad cholesterol. Too much LDL cholesterol increases the risk for stroke and heart disease because it blocks blood flow to the brain and heart by clogging arteries, according to the Mayo Clinic website. On the other hand, HDL cholesterol cleans out clogged arteries and improves blood flow to the major organs. Although cholesterol-lowering medications are a viable option, another alternative is to eat a healthy diet and exercise regularly, both of which have been shown to be effective in reducing LDL cholesterol.
Step 1
Eat soy protein. In a 2006 study conducted by Tulane University and published in the "American Journal of Cardiology," researchers analyzed different studies regarding the effects of soy protein on cholesterol levels. They concluded that soy protein lowers LDL and slightly increases HDL cholesterol, which is beneficial for cardiovascular health. Incorporate soy protein foods, such as tofu, soy milk and tempeh, into your diet.
Step 2
Perform aerobic exercise. Researchers analyzed the impact of aerobic exercise on LDL cholesterol levels in hypercholesterolemia patients, according to research reported in the journal "Atherosclerosis." Participants in one group performed three hours of aerobic training a week while the other group was sedentary. Scientists found that the exercise group experienced significant reductions in LDL cholesterol compared with the sedentary group. Scientists concluded that exercise increases the removal of LDL cholesterol from the blood before it can be deposited into artery walls.
Step 3
Drink green tea. In a 2003 study published in the journal "Annals of Epidemiology," researchers studied the impact of green tea consumption on cholesterol levels in healthy subjects. They discovered that green tea consumption was associated with lower cholesterol levels. Scientists noted that green tea had no effect on HDL levels.
References
- Mayo Clinic: High cholesterol
- Science Daily: Eating Soy Protein Helps Control Cholesterol
- European Society of Cardiology: Exercise speeds LDL cholesterol removal in hypercholesterolemia
- "Annals of Epidemiology": Green tea consumption and serum lipids and lipoproteins in a population of healthy workers in Japan
