Cholesterol is a waxy substance that is carried through the body in the bloodstream. Although cholesterol plays important roles in the body and is vital for good health, excess amounts of cholesterol in the blood can increase the risk of circulatory diseases and heart attack. Several dietary and lifestyle changes can reduce cholesterol levels in the blood in the absence of medication.
Food
Diet is one of the most significant contributors to high blood cholesterol levels. Diets that are high in saturated fat, trans fat and cholesterol promote the buildup of cholesterol in the blood and the accumulation of plaque on the arterial walls. To reduce the amount of cholesterol in the blood, it is important to make dietary changes.
You should avoid foods that contain a lot of saturated fat and trans fats, such as fatty meats, fried foods, commercially baked products and full-fat dairy. Foods that contain healthy fats include nuts, seeds, fish and avocado. These foods should constitute most of your fat intake. Foods that are high in cholesterol, such as egg yolks and whole milk, should also be avoided.
In addition to cutting back on unhealthy options, it is also important to increase your intake of heart-healthy foods, such as whole-grains, fiber, fruits, vegetables and lean proteins.
Weight Loss and Exercise
Extra body weight contributes to the high cholesterol levels. According to MayoClinic.com, losing just 5 to 10 lbs. can significantly lower your blood cholesterol levels. A good way to reduce weight is to incorporate exercise into a healthy eating plan. In addition to promoting weight loss and reducing total cholesterol levels, exercise also helps increase HDL cholesterol, which is commonly referred to as good cholesterol. A good exercise goal is 30 to 60 minutes of physical activity on most days of the week.
Lifestyle
Alcohol is one of the most significant factors in high blood cholesterol levels. To lower cholesterol, it is important to reduce alcohol intake or avoid alcohol completely, if possible. It is recommended that women consume no more than one alcoholic beverage per day and men consume no more than two alcoholic beverages per day. An alcoholic beverage is defined as 12 oz. of beer, 8 oz. of wine or 1 oz. of liquor.
Although smoking does not directly contribute to high cholesterol levels, quitting smoking can help improve HDL cholesterol levels. MayoClinic.com notes that in just 24 hours after quitting smoking, your risk of having a heart attack decreases.
