High cholesterol is a dangerous condition that can have a negative impact on your cardiovascular health. Your doctor can check your total cholesterol, HDL cholesterol, LDL cholesterol, and triglyceride levels through blood tests to see if your cholesterol levels are too high. If tests show that you have high cholesterol, your doctor may recommend changing your diet and starting a regular exercise regimen to help lower your cholesterol.
Significance
According to the Centers for Disease Control and Prevention (CDC), high total cholesterol is measured at 240mg/dL and up. When your body contains more cholesterol than it can break down, the excess amounts linger in your arteries, causing constriction. Narrowed arteries make it more difficult for blood to travel through to your heart. If an artery becomes completely blocked and your heart does not get enough blood, you will be at a greater risk for having a heart attack. To help prevent cholesterol-related heart attacks and other cardiovascular problems, the CDC recommends keeping your total cholesterol level below 200mg/dL.
What Raises Cholesterol
Your body naturally produces its own supply of cholesterol. However, most of the cholesterol in your body comes from food. According, to MayoClinic.com eating large amounts of high-cholesterol foods like saturated fats and trans fats can significantly raise your cholesterol levels. These fats are found in foods like red meat, dairy products, fried foods and processed foods. Being overweight can also contribute to your high cholesterol problem. According to MayoClinic.com, being even a few extra pounds overweight can raise your cholesterol levels.
What to Eat
If you want to reduce your cholesterol levels, eating a healthy diet every day is a must. MayoClinic.com recommends consuming no more than 300mg of cholesterol each day. Choose foods that are naturally low in cholesterol like lean meat cuts and skim milk. Some foods contain nutrients like fiber and omega-3 fatty acids that may actually help to lower your cholesterol. Consume more high-fiber foods like fruits, vegetables, beans and flaxseed. Foods that contain high amounts of cholesterol-lowering omega-3s include fish species like salmon, mackerel and herring, and nuts like walnuts and almonds.
Cooking Tips
Meal preparation is also an important factor when trying to lower your cholesterol. According to the American Heart Association, frying your food in unhealthy solid fats like butter, shortening or lard increases the amount of cholesterol you consume. The American Heart Association recommends using liquid vegetable oils like olive oil, canola oil or sunflower oil in place of solid fats. You can also cook healthier by baking or broiling meats instead of frying them.
Exercise
If you are overweight, exercise is one of the best things that you can do to help lower your cholesterol. Once you start an exercise routine, stick with it. The American Heart Association recommends getting at least 30 minutes of exercise a day, five times a week. Even basic activities like walking, jogging and riding a bike can help cut down on your calories and your cholesterol.
