A person with high cholesterol has levels greater than 300 mg. High cholesterol increases the risk of coronary artery disease, stroke and heart attack. High cholesterol is both preventable and treatable according to The American Heart Association. Changing lifestyle and dietary habits can greatly cut cholesterol without relying on medications, which may have a variety of unwanted side effects. Decreasing cholesterol levels involves simple changes to your daily routine and eating habits.
Step 1
Change what you eat and how you prepare your food. Steam, broil or bake foods instead of frying them. Use a variety of herbs and spices to add flavor to vegetables instead of butter. Avoid using whole milk; instead, choose soy milk or low-fat milk. Limit the amount of eggs you eat as one egg contains nearly 200 mg of cholesterol. Separate the egg whites and yolks and only use the egg white in recipes. Use two egg whites in place of one egg when cooking or baking. Snack on nuts instead of potato chips as walnuts, almonds and macadamia nuts all show potential in lowering cholesterol, suggests a 2008 study published in The Journal of Nutrition. Eliminate trans fats from your diet.
Step 2
Eat a low-fat vegetarian diet. Understand that cholesterol is not found in plant- based foods, only animals foods. Choose foods high in soy protein, oats, fiber and nuts. Receive daily protein by consuming soy sausages, soy hamburgers and other soy "meats." Plan meals using tofu. Eat vegetables high in plant sterols, such as green, leafy vegetables. Plan meals carefully so you are continuing to receive all the recommended daily nutrients. A 2002 study published by The University of Toronto said cholesterol levels decreased by about 30 percent in patients who combined eating plant foods that have been previously known to lower cholesterol individually.
Step 3
Stop smoking. Discuss various smoking cessation programs with your medical doctor and/or utilize a variety of stop-smoking tools and programs. Read about quitting the habit at The American Cancer Society's website. Remember to continue to try different methods and be persistent in your efforts. Use a variety of mouth toys---from toothpicks to lollipops to distract yourself from smoking. Drink water when you have the urge to smoke, suggests The American Cancer Society. A study published in 2009 in the British Medical Journal stated that smoking can cut up to 10 year's off of one's life when combined with high cholesterol and high blood pressure. Understand when you quit smoking you are also lowering your blood pressure and risk of heart attack.
Step 4
Add a workout regiment into your daily routine. Exercise daily as even moderate amounts of exercise may reduce cholesterol. Losing weight is an added bonus to a daily exercise program. The Mayo Clinic suggests loosing even five to ten pounds can significantly reduce cholesterol levels. Join a aerobics class, walking group or simply ride your bike around the neighborhood.
