According to the American Heart Association, high levels of blood cholesterol can increase your risk of heart disease, which increases your risk of heart attack, and quite possibly, stroke. If left untreated, excess cholesterol builds up along the walls of your arteries, resulting in blocked blood flow to your heart. It is possible to prevent this from occurring; you simply need to make changes to your lifestyle and diet. In some cases, medication may also be necessary.
How to Reduce High Blood Cholesterol
Step 1
Increase your fiber. According to the Mayo Clinic, eating more fiber, especially soluble fiber, can reduce your blood cholesterol. The fiber absorbs excess cholesterol in your intestines.To be effective you need to consume 10 grams of soluble fiber a day; to accomplish this, consume 1 1/2 cups of oatmeal each morning with a piece of fruit.
Step 2
Consume plant sterols. Both plant sterols and stanols are natural substances that absorb cholesterol in the body. Recently, certain foods such as margarine, orange juice and yogurt have been fortified with these substances. To reap their benefits, you need to consume 2 grams a day--this is the equivalent of two, 8-ounce glasses of sterol fortified orange juice. Over time, you can reduce your cholesterol by more than 10 percent.
Step 3
Cook with good oil. Olive oil is considered a good fat and one that is a friend to your heart. It can also reduce your cholesterol when consumed on a daily basis and used in place of bad fats. Rather than using vegetable oil or margarine to cook your eggs, try a dash of olive oil instead. You can also replace your favorite dressing and use olive oil as a salad topper instead. The experts at Mayo Clinic suggest using two tablespoons a day.
Step 4
Lower your intake. One way to lower your blood cholesterol is to reduce the amount you consume. The Mayo Clinic recommends consuming no more than 300 mg per day; 200 if you have heart disease. Reading food labels is one way to keep track of your daily consumption. You can also avoid certain foods such as egg yolks, organ meats and whole-fat dairy products.
Step 5
Request a prescription. If all of your efforts haven't paid off, it may be time to ask for cholesterol medication. The most effective, according to the National Institute of Health, are statins. These are a group of drugs that control the production of cholesterol in your body. Taken once daily, generally at night when cholesterol production is at its highest, their maximum effect is noticed within four to six weeks.
