High total cholesterol counts, coupled with particularly high low-density lipoprotein (LDL) levels put you at a major risk for developing heart disease, report doctors at the Centers for Disease Control and Prevention (CDC). Doctors at the Mayo Clinic report that the ideal LDL level for most people is below 130mg/dL of blood.
Step 1
Limit foods that are high in saturated fats, trans fats and dietary cholesterol. Diet is one of the best ways to control LDL. Saturated fat comes from animal fat and oil. Hydrogenated vegetable oil creates trans fat, and dietary cholesterol comes from eggs yolks, meat and dairy products. Mayo Clinic doctors report that you should aim for a maximum of 300mg of cholesterol per day.
Step 2
Lose weight. Obesity is one of the biggest contributors to high cholesterol and triglyceride levels. CDC researchers report that excess weight increases LDL levels and decreases HDL counts, which you want to be higher. Doctors at the Mayo Clinic report that even a minor weight loss of 5 to 10 pounds can reduce high cholesterol numbers.
Step 3
Exercise regularly. Moderate physical activity for 30 minutes most days of the week can help keep weight levels down and lower blood cholesterol.
Step 4
Take cholesterol medicines if diet and exercise do not lower your LDL cholesterol levels. A variety of medications, including statins, cholesterol absorption inhibitors and niacin, are used to lower cholesterol. Some medications utilize a combination of ingredients to control cholesterol. Mayo Clinic doctors report that cholesterol-reducing medicines vary in effectiveness from person to person.
Step 5
Use natural supplements that have been proved to be effective in reducing LDL cholesterol. Mayo Clinic doctors report that supplements that contain beta-sitosterol, blond psyllium and sitostanol may help lower LDL. Other natural foods that can reduce cholesterol include garlic, oat bran and barley.
Tips and Warnings
- Pay particular attention to lifestyle choices that affect cholesterol levels if you have high risk factors for the condition. Doctors at the National Cholesterol Education Program report that major risk factors that affect LDL include smoking, high blood pressure, a family history of high cholesterol and age. Men over 45 and women older than 55 are at higher risk for developing high LDL.
- Beware of side effects from cholesterol-reducing medications, including facial flushing, nausea, stomach pain, cramps, bloating and muscle pain.
Things You'll Need
- Cholesterol medicine
- Natural supplements
