Cholesterol, a fat-like substance, can build up along the walls of the arteries, resulting in heart attack or stroke, as the Centers for Disease Control and Prevention explains. The Center adds that high cholesterol places you at risk for developing heart disease, the leading cause of death in the United States. Because there are no symptoms, the only way to know you suffer from this condition is to have your cholesterol levels checked. And the only way to prevent heart disease from occurring is to take the necessary steps to lower the "bad" cholesterol and raise the "good."
Step 1
Lose any extra weight you may be carrying. Both MayoClinic.com and the Cleveland Clinic explain that extra weight have an impact on both your LDL, or "bad" cholesterol, and your HDL or "good" cholesterol. Even a minimal loss can decrease one and increase the other.
Step 2
Create a daily exercise routine. Exercise plays an vital role in increasing your HDL cholesterol levels. Over time, according to the Cleveland Clinic. Over time this helps lower you LDL, as the HDL carries excess amounts of bad cholesterol from the body. The Cleveland Clinic recommends starting slowly, gradually working up to 30 or 40 minutes of exercise each day, five days a week. This can include walking, raking leaves and swimming--any activity that increases your heart rate. Always speak with your doctor before starting an exercise program to preserve your safety.
Step 3
Choose your fats carefully. The amount of fat in your diet makes a big difference in your cholesterol levels. Saturated and trans fats are the worst for you, their sources being animal and dairy products, along with baked goods and pastries. MayoClinic.com states that only 25 to 35 percent of your total daily caloric intake should come from fats, with saturated fats comprising 7 percent of this amount.
Step 4
Drink moderate amounts of alcohol. Two drinks a day for men and one drink a day for women is how MayoClinic.com defines moderate. The site adds that alcohol consumed in these amounts may increase your levels of HDL, however, you should not begin drinking solely for this purpose.
Step 5
Consume foods fortified with plant sterols and stanols. The Cleveland Clinic states that foods fortified with plant sterols and stanols are effective when it comes to lowering your LDL levels. MayoClinic.com adds that consuming foods such as orange juice, yogurt and margarine that are fortified with these substances can lower your LDL by more than 10 percent. The recommended amount is 2g per day, the equivalent of two 8 oz. glasses of orange juice.
Things You'll Need
- Alcohol
- Plant sterols and stanols
References
- Centers for Disease Control and Prevention: High Cholesterol: Understand Your Risks
- Mayo Clinic: HDL Cholesterol: How to Boost Your Good Cholesterol
- Mayo Clinic: High Cholesterol Lifestyle and Home Remedies
- Cleveland Clinic: Cholesterol-Lowering Strategies
- Mayo Clinic: Top 5 Foods to Lower Your Numbers
