Cholesterol is a substance produced naturally in your liver. It is responsible for forming cells and releasing certain hormones. Your total cholesterol is based on low-density lipoprotein (LDL), which is the bad kind, and high-density lipoprotein (HDL), which is the good kind. When your cholesterol levels become elevated, your risk for accumulating plaque in your arteries goes up. You can lower your cholesterol by making some lifestyle adjustments and utilizing some conventional treatments.
Step 1
Clean up your diet. Foods that are high in saturated fat, cholesterol and trans fats can cause your cholesterol levels to rise even more. To help lower your cholesterol, avoid deep fried foods, fast food, high-fat dairy products, eggs, red meat, commercial baked goods and processed meats. Inspect ingredient labels for partially or fully hydrogenated oils. Any food that contains them should be avoided.
Step 2
Cut down on your intake of food. Being overweight is a risk factor for many diseases as well as increased cholesterol levels. According to the National Heart, Lung and Blood Institute, losing weight if you are overweight can help lower your LDL levels. To lose a pound, you need to burn 3,500 calories. If you cut back on your daily intake by 500 calories, you can lose about a pound a week.
Step 3
Increase your soluble fiber intake. Fiber comes in the form of soluble, which gets absorbed in water, and insoluble, which doesn't. According to the Cleveland Clinic, consuming 10 g or more of soluble fiber a day can help decrease your cholesterol levels. You can find this type of fiber in foods such as split peas, barley, lentils, pears and oatmeal.
Step 4
Eat fish from cold waters. Omega-3 fatty acids are a healthy type of polyunsaturated fat that the body cannot produce on its own. According to the University of Maryland Medical Center, consuming this type of fat can help lower your cholesterol levels. You can find omega-3 fatty acids in cold water fish such as salmon, mackerel, herring, tuna, halibut and sardines.
Step 5
Increase your level of physical activity. Exercise can offer numerous benefits to the body such as improved coordination, increased strength, stronger bones and better brain function. According to the Mayo Clinic, 30 to 60 minutes of exercise a day can help improve your cholesterol levels. Examples of things you can do include weight training, running, biking, hiking, swimming, elliptical training and brisk walking.
Step 6
Take a pharmaceutical drug. If you have tried to lower your cholesterol through lifestyle changes and was unsuccessful, talk to your doctor about taking a medication. Examples of drugs he might prescribe include statins, bile-acid-binding resins, niacin and fibrates.
