Every 38 seconds, approximately one American dies of cardiovascular disease, according to the American Heart Association. With this type of statistic, it is no surprise that cardiovascular disease is the leading cause of death in the United States. One of the major causes of this disease is high cholesterol, a condition resulting in the build-up of fatty deposits along the walls of blood vessels, making blood flow more difficult. If you have high cholesterol, you can lower your risk of developing cardiovascular disease by taking the necessary steps to lower your cholesterol levels.
Step 1
Consume more soluble fiber. An increase in any kind of fiber is great, but soluble fiber has the most impact on your cholesterol levels. The Cleveland Clinic says you can lower your LDL, or bad cholesterol, by 1 percent for every 1 to 2 grams of soluble fiber you consume on a daily basis. Sources of this include oatmeal, apples, blueberries, nectarines, raspberries, zucchini, cabbage and peas.
Step 2
Find foods fortified with plant sterols or stanols. The most common foods fortified with these natural plant substances include margarine spreads, orange juice and yogurt. MayoClinic.com explains that consuming a minimum of 2 g of these products daily--the equivalent of two 8 oz. glasses of orange juice--can help lower your LDL cholesterol by more than 10 percent.
Step 3
Shed excess weight. The slightest weight gain--even 5 or 10 lbs.--can increase your cholesterol. Both the Cleveland Clinic and MayoClinic.com concur that losing this amount of weight, or more if necessary, can help lower your cholesterol levels and increase your levels of HDL, or good cholesterol.
Step 4
Increase your physical activity. Regular exercise, such as walking or swimming, has a positive impact on both your good and bad cholesterol. You can start out in small intervals and work your way up to between 30 and 60 minutes a day. As always, speak with your doctor before beginning any exercise routine, especially if you have any current health condition for which you receive regular care.
Step 5
Lower your daily intake of cholesterol. To make a significant impact on your cholesterol levels, you need to reduce the amount of cholesterol you consume throughout the day. MayoClinic.com suggests limiting yourself to 300 mg of cholesterol, or 200 mg if you have heart disease. Be sure to read food labels when shopping and eat plenty of fresh fruits and vegetables in place of high-sugar, high-fat snacks.
Step 6
Reduce your fat intake. Fats come in many forms and facets, the two worst being saturated and trans fats. Saturated fats usually go hand-in-hand with cholesterol and are found mainly in animal products such as red meats, high-fat dairy products and eggs. Swap red meats for lean poultry or fish, consume low-fat or nonfat dairy and eat only egg whites. Trans fats are hidden in baked goods and processed snacks.
