Cholesterol is a type of fat in the body that is necessary for the formation of cells and release of hormones. Total cholesterol is based on a ratio of HDL (high-density lipoprotein) and LDL (low-density lipoprotein). Your LDL level is your bad cholesterol, and it is this number that you want to keep low. According to the American Heart Association, the desired level of LDL is 100 mg/dL or lower. If your LDL levels are higher than this, you can lower them by following some steps that don't involve drugs.
Step 1
Do not eat foods that can raise your LDL levels. Foods that are high in saturated fat, trans fat and cholesterol should all be avoided. These include eggs, whole-fat diary products, deep fried foods, processed meats, fast food and any packaged item that has partially or fully hydrogenated oils in it.
Step 2
Lose excess weight. Being overweight increases your risk for developing chronic conditions like diabetes, arthritis and cancer. It is also a risk factor for high cholesterol. To lower your LDL levels, decrease your daily caloric intake by 500 calories. This can lead to a 1 pound per week weight loss.
Step 3
Increase your fiber intake. Soluble fiber is the type that gets absorbed in water when you consume it. According to the Mayo Clinic, 10 g or more of soluble fiber a day can help lower your LDL levels by blocking its absorption in your intestines. You can find soluble fiber in foods like pears, barley, prunes, psyllium, oatmeal and oat bran.
Step 4
Exercise on a regular basis. Exercise is known for the many benefits it can offer the body like better mobility, increased muscle strength, better brain function and stronger bones. According to the National Heart, Lung and Blood Institute, 30 minutes of moderate exercise a day can help increase HDL and lower LDL levels. Examples of things you can do include running, biking, kickboxing, swimming, playing tennis and walking.
Step 5
Take fish oil supplements. Cold water fish have a healthy type of fat called "omega-3 fatty acids." Omega-3s are composed of eicosapentaenoic acid (EPA) and cdocosahexaenoi acid (DHA). According to the University of Maryland Medical Center, fish oil supplements that contain these substances can help lower your LDL numbers. You can also find omega-3 fats in cold water fish like salmon, mackerel, herring, tuna and sardines.
Step 6
Quit smoking. Smoking is a habit that is most commonly referred to lung disease. Smoking can also increase blood pressure and elevate your LDL levels. Avoid secondhand smoke as it is just as bad as firsthand.
