Your body needs cholesterol to function properly. However, when your blood cholesterol levels are too high it sticks to the walls of your arteries leading to narrowed arteries, blockage and potentially a heart attack or stroke. Lifestyle and dietary changes, along with medication, can help you lower your cholesterol and improve your health.
Weight Loss
If you are overweight, losing as little as 5 to 10 lbs. can significantly reduce your blood cholesterol levels, according to MayoClinic.com. Decreasing your caloric intake by just 100 calories a day can lead to a 10 pound weight loss in a year. Reduce calorie intake by using milk in your coffee instead of cream, eating fruit for dessert or snacking on carrot sticks instead of chips.
Eat More Soluble Fiber
The National Heart Blood and Lung Institute suggests 10g of soluble fiber a day to help cut your cholesterol. Soluble fiber is found in oatmeal, oat bran, pears, kidney beans, Brussels sprouts, apples, barley and prunes. Eat oatmeal for breakfast, snack on fruit throughout the day and add beans to your salads to increase your soluble fiber intake.
Exercise
Regular physical activity lowers blood cholesterol levels and can increase your good cholesterol levels. With your doctor's permission, aim for 30 to 60 minutes of physical activity most days of the week.
Eat More Oily Fish
Fish high in omega-3 fatty acids can lower your blood cholesterol levels. The American Heart Association recommends two servings of oily fish a week for heart health. Choices include salmon, tuna, mackerel, herring, sardines and lake trout.
Eat More Nuts
A handful of nuts a day can reduce your blood cholesterol levels and your risk of heart disease. Healthy nut choices include walnuts, almonds, peanuts, pistachio nuts and macadamia nuts. Nuts are a concentrated source of calories and in order to limit calorie intake and weight gain, it should act as a substitute for other sources of calories such as cheese or butter.
Limit Saturated Fat Intake
Saturated fat is primarily found in animal products. High intake of saturated fat increases blood cholesterol levels. Choose leaner cuts of meat, such as skinless poultry, pork tenderloin or top sirloin, and low-fat and nonfat dairy products to limit your intake of saturated fat and cut your cholesterol.
Stop Smoking
Within 24 hours after you stop smoking your risk of heart disease decreases, according to MayoClinic.com. In addition, once you quit your levels of good cholesterol increase.
Use More Olive Oil
Replace high saturated fat with heart-healthy olive oil to cut your cholesterol. Olive oil contains antioxidants that have been shown to reduce your bad cholesterol levels while increasing your good cholesterol levels.
Add Plant Sterols and Stanols
Plant sterols and stanols are substances found in plants that prevent you from absorbing cholesterol. It is primarily found in fortified foods such as margarine, yogurt and orange juice. The National Heart Blood and Lung Institute suggests 2g of plant sterols and stanols a day to cut your cholesterol.
Medication
For some, making lifestyle changes alone cannot reduce blood cholesterol levels. If your doctor prescribes medication to cut your cholesterol, it is important to continue to follow a healthy lifestyle.
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