Cholesterol is a fatty substance that travels through your bloodstream. It is produced naturally in the liver and is composed of low-density lipoprotein (LDL), which is the bad kind, and high-density lipoprotein (HDL), which is the good kind. When your cholesterol becomes elevated, plaque builds on artery walls and restricts blood flow. The end result is a higher risk of strokes and heart attacks.
Step 1
Avoid the wrong foods. Foods high in cholesterol, saturated fats and trans fats should be avoided. These foods are high in calories, low in nutrient value and can lead to elevated cholesterol levels. Whole-fat dairy products, eggs, fast food, deep-fried foods and commercial baked goods are examples of foods to avoid. Also make sure to look at the ingredient labels of packaged items, and avoid anything that has partially or fully hydrogenated oils.
Step 2
Keep your weight under control. Being obese is a risk factor for many chronic conditions such as high blood pressure, arthritis and cancer. It can also elevate cholesterol levels. To prevent this from happening, keep your daily caloric intake under control and stay within your healthy weight range.
Step 3
Get regular exercise, which brings with it many benefits. It can increase muscle strength, boost brain function, improve coordination and strengthen bones. When it comes to cholesterol, exercise can help increase HDL and lower LDL levels at the same time. Get 30 minutes of daily exercise at a moderate intensity. Examples include weight training, running, biking, swimming, elliptical training and fast-paced walking.
Step 4
Forgo smoking, which is already known for its damaging effects to the lungs. But it can also damage the walls of your arteries by lowering your HDL levels. If you want to avoid getting plaque build-up from high cholesterol, quit smoking or do not start.
Step 5
Eat plenty of fiber, which is a nondigestible substance that is either soluble or insoluble. According to the Mayo Clinic, 10 grams or more of soluble fiber a day can help lower LDL cholesterol levels. Foods high in soluble fiber include pears, apples, barley, psyllium, prunes and kidney beans.
