Cholesterol is a waxy, fatty substance in the blood that can build up on the walls of your arteries and decrease blood flow to your heart when levels become excessive. High cholesterol can be extremely dangerous, putting you at increased risk for heart attack, heart disease, and stroke. While some people require medication to lower their cholesterol, dietary changes are usually extremely effective. With some do-it-yourself adjustments to your eating habits, you can lower your cholesterol significantly, without the cost of medication or expensive diet plans.
Step 1
Eat less saturated fat. Saturated fat raises blood cholesterol and is detrimental to heart health. Cut down on or eliminate major saturated-fat culprits such as fried foods, butter, cream, fast food, full-fat ice cream, full-fat cheese, many meats, chips, cookies, doughnuts, chocolate and most desserts.
Step 2
Eat more fruits, vegetables and whole grains. These low-fat, low-cholesterol, nutrient-rich foods are key elements in a heart-healthy, cholesterol-lowering diet. By replacing high-saturated-fat, high-calorie foods with nutritious fruits, vegetables and whole-grain products, you will slash fat and calories from your diet and likely lose any excess pounds you may be carrying around, which will further help your cholesterol levels.
Step 3
Include healthy fats in your diet. Unsaturated fat and omega-3 fatty acids are healthy forms of fat that increase your "good" cholesterol and help protect your heart from damage. Foods high in unsaturated fat and omega-3 fatty acids include olive oil, canola oil, olives, almonds, walnuts, avocados, salmon, tuna, herring, lake trout, mackerel, sardines, flaxseed oil, flaxseed meal, sesame seeds, sunflower seeds and sunflower oil.
Step 4
Exercise regularly. An effective cholesterol-lowering diet plan must include frequent exercise. MayoClinic.com recommends 30 to 60 minutes of exercise per day to keep cholesterol in check. Choose an activity you enjoy, such as walking, vigorous gardening, jogging, hiking, skating, dancing or swimming, and engage in it as often as possible for optimal health.
Things You'll Need
- Athletic shoes and clothing
- Exercise equipment or outdoor exercise space
