Excess cholesterol in the body can lead to heart disease. LDL, the bad form of cholesterol, can form plaque on the walls of the arteries that blocks blood flow to the heart. HDL cholesterol can help clean up excess cholesterol in the bloodstream by bringing it to the liver, which removes it as waste. Improving cholesterol levels means keeping your LDL cholesterol low and your HDL cholesterol high. Following a few simple steps can help you achieve healthy cholesterol levels.
Avoid Fats
Avoiding saturated fats and trans fats in foods helps reduce cholesterol. Meats and whole milk dairy products contain high amounts of saturated fats that can raise LDL cholesterol, according to Jackson Siegelbaum Gastroenterology. You can substitute lean meats and cut off the visible fat to make meals healthier. Choose fish whenever possible. Low-fat or fat free milk and yogurt can replace whole milk. Use monounsaturated fats, found in olive, peanut and canola oils, which help lower bad cholesterol. Eliminate trans fats, which are found in many commercially baked cakes and cookies. Fried foods in restaurants may also have trans fats. Check the labels of products to make sure they are free of trans fats. Trans fats are worse than saturated fats, which raise LDL levels. Trans fats raise LDL and lower good HDL levels.
Exercise
Exercising regularly improves your cholesterol levels. Exercise can also take off excess pounds, FamilyDoctor.org notes. Losing five to 10 pounds helps your cholesterol count significantly, especially if you are overweight. Even moderate physical activity can raise good HDL cholesterol levels, according to MayoClinic.com. Brisk daily walks, riding your bike or playing your favorite sport can be a part of an exercise routine. Try to exercise about 30 minutes or more a day for most days of the week.
Lifestyle Changes
Smoking affects your cholesterol levels, so if you smoke, quit. Quitting smoking reduces the risk of heart attack within 24 hours of stopping, MayoClinic.com says. It also makes food taste a lot better so you can enjoy healthy foods that protect you against bad cholesterol. Drinking alcohol in moderation may increase levels of HDL cholesterol. Moderate drinking consists of no more than two drinks a day for men and no more than one drink a day for women. Heavy drinking, however, has an opposite effect and can contribute to heart disease.
Medication
A good diet, regular exercise and lifestyle changes may not be enough for some people to get their cholesterol levels under control. In that case, a doctor can prescribe cholesterol-lowering medication that provides positive results. Doctors usually recommend that even medicated patients with high cholesterol eat foods that help improve cholesterol levels.
