High cholesterol is a condition that can cause you to have chest pain (angina), a stroke or heart attack. This is all due to the accumulation of a waxy substance in the walls of your arteries called "plaque." According to the Mayo Clinic, having a BMI (body mass index) over 30 puts you at an increased risk of having high cholesterol. If you already are overweight, then you can help lower your levels by burning calories and losing excess pounds.
Step 1
Stop eating foods that are high in fat and calories. Being that your cholesterol is high, to give yourself an added benefit, eliminate foods that are high in cholesterol and trans fats as well. Examples of these are cakes, cookies, candy, deep-fried foods, processed meats, commercial baked goods and any packaged item that has hydrogenated or partially hydrogenated oils in it. Have your diet consist mainly of fruits, vegetables, low-fat diary products, beans, whole grains and lean meats.
Step 2
Stop drinking your calories. Calories in the form of beverages can still add up, cause weight gain and slow your efforts. To efficiently lose weight, avoid beverages that are high in calories and sugar. Examples of these are soda, fruit juice, sweetened teas, flavored lattes, milk shakes and alcohol. Drink water instead as it has no calories, it can help keep you hydrated and, if you drink a cup or water before your meals, it can help give you a full feeling.
Step 3
Reduce your daily calories. Now that you have cleaned up your diet, you need to create a caloric deficit where you are burning more calories than you are consuming. In order to lose a pound, you must burn 3500 calories. To lose one pound a week, reduce your daily intake by 500 calories.
Step 4
Perform cardiovascular exercise. Cardiovascular exercise is characterized by repetitive movements of the major muscle groups. This type of exercise can help strengthen the heart, lungs and it can also burn calories and lead to weight loss. According to the National Heart Lung and Blood Institute, losing weight can help lower your LDL (low-density lipoprotein) levels. Examples of exercises you can do include fast-paced walking, biking, hiking, swimming and playing racquetball.
Step 5
Lift weights. Weight training does not burn as many calories when you are doing it as cardio, but it can still lead to overall caloric expenditure. This is caused from the metabolic effect that muscle tissue has. Perform exercises that target all of your major muscle groups. Examples include push-ups, shoulder presses, back rows, triceps dips, biceps curls and squats. Do 10 to 12 reps and three to four sets of each exercise.
Step 6
Stick with a regular program. Thirty minutes of exercise a day can help lower your LDL and raise your HDL (high-density lipoprotein) levels. To keep your exercise routines interesting, do several different things during the week. For example, do weight training twice a week on non-consecutive days, then fill the rest of the week up with cardio exercise that you find most enjoyable.
