Losing cholesterol requires a lifestyle change. Eating different foods and exercising can help lower cholesterol. There are medications that your physician can prescribe to lower your cholesterol as well. High cholesterol increases your risk of heart disease. If your cholesterol is above the recommended amounts, you should consult your doctor immediately. Cholesterol readings are done as total cholesterol or broken down into LDL, HDL and triglycerides. Getting the individual scores is best so you can differentiate between your "good" and "bad" cholesterol. LDLs are the "bad" cholesterol that can cause blood clots and HDLs are the "good" cholesterol. Your LDL scores should be lower than 100 mg/dL and your HDL should be above 40 mg/dL if you are a man and above 50 mg/dL if you're a woman.
A triglyceride score of below 150 mg/dL is healthy.
How to Reduce Cholesterol
Step 1
Talk to your doctor about cholesterol-lowering medication, exercise guidelines and nutritional suggestions. Possible medications include statins, cholesterol absorption inhibitors, bile acid sequestrants, nicotinic acid agents and fibrates.
Step 2
Begin an exercise routine of moderate to high intensity physical activity. Begin with a couple of days a week if you have not been exercising. Work up to 20 to 30 minutes of exercise three to five days a week.
Step 3
Follow the National Cholesterol Education Program and American Heart Association's recommended diet for high cholesterol. Eat 50 to 60 percent of your calories from carbohydrates, 25 percent from fat and about 15 percent from protein. Include at least 10 grams a day of fiber into your diet.
Step 4
Incorporate LDL-reducing foods such as nuts, oatmeal, beans, chocolate and olive oil. Combine foods for best results. For a complete list of 16 cholesterol-lowering foods, see Resources.
Step 5
Quit smoking, get your blood pressure checked and address any other risk factors for coronary heart diseases such as diabetes and obesity. Limit your alcohol consumption to one drink or less a day if you're a woman or two or less if you're a man.
Tips and Warnings
- Losing weight will also lower your chances of developing heart disease or suffering a stroke. If exercising on your own isn't taking off excess pounds, consider working with a personal trainer or ask your doctor for stricter guidelines.
