Cholesterol is inside every cell in the body and is used to build healthy cells and hormones. High cholesterol however, can pose a serious health threat and cause heart, disease, heart attack or stroke, report doctors at the Mayo Clinic. When you develop high cholesterol, fatty deposits build up in the blood vessels. Clogged arteries reduce the flow of blood through the arteries. Clots can develop and break loose to cause a stroke. There are steps you can take that include diet and lifestyle changes, as well as medication that can reverse cholesterol numbers.
Step 1
Eat foods that contain soluble fiber to reduce the bad cholesterol that clogs the arteries. High soluble foods include oatmeal, apples, pears, kidney beans and barley. Mayo Clinic doctors report that 10 grams or more per day can help to reverse cholesterol numbers. One and one-half cups of oatmeal contains about 6 grams of soluble fiber.
Step 2
Add walnuts to your diet. Walnuts and other nuts like almonds, pecans and peanuts work to keep blood vessels elastic and better able to move the blood through the system. One handful per day is enough to make a difference.
Step 3
Include Omega-3 fatty acids in your diet to reduce the risk of heart disease. Grill or bake salmon, mackerel or albacore tuna at least twice a week or take supplements that contain Omega-3 fatty acids.
Step 4
Use 2 tbsp. of extra-virgin olive oil per day to receive the antioxidants contained in the oil. Use the olive oil on salads or to sauté meat and vegetables.
Step 5
See your doctor to get a prescription for statin drugs that can reverse cholesterol levels. Doctors at the American Heart Association (AHA) report that the statin class of drugs operates in the liver to reduce the production of cholesterol. Side effects, such aching muscles, are usually mild and disappear as the body adjusts to the drugs.
Step 6
Take niacin to reduce the production of blood fats. AHA doctors report that only prescription niacin from your doctor is safe to take to lower cholesterol because supplements are unregulated and can cause side effects, such as toxicity that damages the liver.
Tips and Warnings
- Start a regular exercise regimen and lose weight. Doctors at the National Heart Lung and Blood Institute report that excess weight tends to raise cholesterol levels.
- Nuts are high in calories so make sure that you don't eat too many or the excess fat will counteract the positive effects of the nuts on your circulatory system.
Things You'll Need
- Oatmeal
- Walnuts
- Fish
- Olive oil
- Statin drugs
- Niacin
