Cholesterol refers to a type of fat produced by the liver. The National Heart, Lung and Blood Institute indicates that the body makes all of the cholesterol it needs. However, eating certain foods can increase the amount of unhealthy cholesterol, known as low-density lipoprotein, or LDL. High LDL levels accumulate in the artery walls, increasing your risk of developing cardiovascular disease. The healthy cholesterol that exists in the body--known as high-density lipoprotein, or HDL--is important for cleansing the arteries of LDL. Ideally, you want higher levels of HDL to keep your arteries clear. Removal of cholesterol requires changes in lifestyle habits--and in severe cases, surgical intervention.
Step 1
Add more fiber to your diet. Eating foods high in soluble fiber significantly reduces the absorption of cholesterol into your bloodstream, reports MayoClinic.com. Aim to eat at least 10 g of fiber per day to decrease LDL levels. One to two cups of oatmeal with a side of fruit such as bananas, apples or pears provides adequate amounts of fiber for removing cholesterol from your arteries.
Step 2
Eat fewer foods with saturated fats. The College of Family Physicians of Canada indicates that consumption of high-fat foods such as organ meats, fried meats and whole dairy increases your risk of cholesterol accumulation in the arteries. Follow a diet that emphasizes eating more vegetables, fruits and low-fat foods. Try foods fortified with sterols or stanols, such as margarine or yogurt, which help to block the absorption of cholesterol. MayoClinic.com notes that eating fortified foods can lower cholesterol by 10 percent.
Step 3
Take an omega-3 supplement or eat more fish. Omega-3 fatty acids reduce the chance of forming blood clots, and also increase HDL and reduce LDL levels. Talk to your physician about taking an omega-3 supplement as part of your cholesterol-lowering diet. Salmon and albacore tuna contain high levels of omega-3 fatty acids; eat two servings a week, recommends MayoClinic.com.
Step 4
Stop smoking. Smoking causes arterial plaque to build up and lowers the rate of HDL in your body. Quitting smoking can raise your HDL by 10 percent, which will protect your body from the damaging accumulation of LDL in the arteries.
Step 5
Take a statin medication as prescribed by your physician. In some cases, making dietary changes is not enough to remove cholesterol from the arteries. The University of Maryland Medical Center indicates that statin medications are the most effective drug treatment for people with high cholesterol. Discuss this intervention with your physician. Washington University notes that statins and a combination of niacin supplements can reduce cholesterol in the arteries by 90 percent.
Tips and Warnings
- Eat a daily handful of walnuts, almonds or peanuts to reduce blood cholesterol and keep your blood vessels healthy. Get your cholesterol tested during annual physical exams to maintain good health. Make lifestyle changes as needed.
- In the event medications and lifestyle changes do not work, surgical options such as angioplasty can remove blockages from the arteries. Discuss this with your physician.
References
- College of Family Physicians of Canada: Cholesterol-What you Can Do to Lower Your Level
- University of Maryland Medical Center: Drug Treatment Statins
- University of Washington: Treatment Reduces Risk of Heart Attack by 60 to 90 Percent, Reverses Arterial Plaque Buildup
- National Heart, Lung and Blood Institute: How is High Blood Cholesterol Treated?
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
