High cholesterol is a medical condition in which "bad" cholesterol, otherwise known as low-density lipoprotein (LDL) cholesterol, builds up inside your arteries, leaving decreased room for blood flow. This can put you at risk for stroke, heart disease and heart attack. If you have received a diagnosis of high cholesterol, you probably want to decrease it as quickly as possible. LDL cholesterol is generally very responsive to lifestyle adjustments involving diet, exercise and other health behaviors. By making even small changes, you can see marked improvement in your LDL, states the Mayo Clinic.
Step 1
Get moving. Regular exercise is highly effective in lowering bad cholesterol, according to the Mayo Clinic. Shoot for 30 to 60 minutes of exercise every day, whether that be through playing sports, swimming, gardening, brisk walking, cycling or dancing. Choose an activity you enjoy and that you can participate in consistently.
Step 2
Lose any extra pounds. Even a small amount of excess weight can make a difference in your LDL cholesterol level. If you're overweight, losing 5 to 10 lbs. can reduce your LDL cholesterol substantially.
Step 3
Eat more nutritious foods, including fruits and vegetables, lean protein, whole grains, low-fat or nonfat dairy and healthy fats such as unsaturated fat and omega-3 fatty acids. By switching to a heart-healthy diet, you can lower your LDL within weeks, and as a bonus, it will likely help you with weight loss as well.
Step 4
Avoid saturated fat and trans fat. These are the unhealthy types of fat that raise your LDL cholesterol. They are common in fatty meats, full-fat dairy products, pastries and most processed snack foods, so stay away from these foods as much as possible.
Step 5
Stop smoking. The American Heart Association states that smoking contributes to heart disease by contributing to fatty build-up in the arteries. Quitting smoking can improve your health almost immediately and lead to more healthy cholesterol levels over time.
