Your cholesterol levels are based on low-density lipoprotein (LDL), which is the bad kind of cholesterol, and high-density lipoprotein (HDL), which is the good kind. When you LDL is high and your HDL is low, you have a risk of developing arterial plaque, which can lead to a heart attack or stroke if left untreated. You can make lifestyle changes to reduce your cholesterol instead of taking prescription drugs that are often accompanied by harmful side effects.
Step 1
Clean up your diet. When you eat foods that are high in trans fat, saturated fat and cholesterol, your LDL and total cholesterol levels can elevate even higher. Eliminate foods that contain these substances, such as whole-fat dairy products, eggs, fast food, deep-fried foods, processed meats and packaged foods that contain hydrogenated or partially hydrogenated oils.
Step 2
Eat more fiber. Fiber comes in soluble and insoluble forms. Soluble fiber gets absorbed in water and, according to the Cleveland Clinic, 10 grams or more a day can decrease your cholesterol levels. Foods that are high in soluble fiber include prunes, apples, pears, lentils, split peas and barley.
Step 3
Increase your activity level. Exercise can strengthen your bones, increase your metabolism, give you better brain function and improve your coordination. Thirty minutes of daily exercise can also help reduce your cholesterol levels. Examples of suitable exercise include running, weight training, biking, hiking, swimming and walking.
Step 4
Cut down your portion sizes. Excess weight can lead to an increased risk of diabetes, cancer, arthritis and high cholesterol. According to the Mayo Clinic, losing just 5 to 10 pounds of excess weight can help lower your cholesterol. To lose a pound a week, cut your daily intake by 500 calories.
Step 5
Quit smoking. Smoking elevates your risk factor for lung cancer and heart disease. According to the American Heart Association, smoking has been shown to lower your HDL levels. If you do not smoke, don't start. Also avoid secondhand smoke, as it is just as potent.
Step 6
Incorporate stanols and sterols into your diet. Stanols and sterols are known as phytosterols. According to the National Heart, Lung and Blood Institute, adding fortified foods into your diet, such as margarines that contain plant sterol or stanol esters, can help lower cholesterol. Other examples of fortified foods include yogurt, cereal, granola bars and orange juice.
