The cells in your body require cholesterol to keep them healthy, but high levels of cholesterol will result in plaque buildup in your blood vessels. As these deposits continue, the vessels will narrow, which increases your risk for heart disease and stroke, explains MayoClinic.com. If plaque causes a complete blockage in an artery leading to the heart, this will result in a life-threatening heart attack. To reduce your risk for these conditions and others, you need to monitor your cholesterol intake, as well as the cholesterol levels in your system.
Step 1
Discuss your diet, family history and overall health with your health care provider. She will assess your risks for high cholesterol, and discuss the need for eating lean proteins and low-fat foods. She will also discuss increasing your activity level since this may help reduce high cholesterol levels.
Step 2
Ask for a blood test. Your health provider will order a test that measures the cholesterol levels in your blood. Most people over the age of 20 should have a routine blood test to check these levels. Ideally, your total blood cholesterol should measure below 200 mg/dL. If your total cholesterol level is high, your health provider may recommend a medication to reduce the cholesterol in your blood, explains the American Heart Association.
Step 3
Watch your dietary intake of fats and cholesterol. This will help you monitor the cholesterol you put into your body. Choose low-fat foods, such as vegetables, fruits and lean proteins, such as turkey breast, salmon and legumes. Read labels carefully on packaged foods and look for products low in fat and cholesterol. In a day, consume no more than 78 g of fat and less than 300 mg of cholesterol, suggests the American Heart Association. Your doctor may have different recommendations for your dietary intake, and you should always base your diet on what your health provider recommends for your overall health.
Tips and Warnings
- A healthy diet and daily exercise can help lower your cholesterol levels. You may need to start off slow, going for short walks and gradually increasing your speed and duration. In time, you should notice an improvement in how you feel, and your blood test results may show a decrease in cholesterol.
- Talk with your doctor or health care professional before making changes to your activity level or diet.
