Controlling your cholesterol level is an important step in preventing serious cardiovascular health problems such as heart disease and arteriosclerosis. A healthy total cholesterol level should be less than 200 mg/dL. If your cholesterol is higher than that, there are ways to help bring the levels down to normal.
Step 1
Reduce your LDL cholesterol intake from food. Although all the cholesterol your body needs can be produced inside the body, many foods that we eat also contain cholesterol. For example, most animal-based proteins (such as beef or pork) contain LDL cholesterol. The level of LDL cholesterol varies depending on the fat content and cut of the meat. The American Heart Association recommends that those needing to lower their cholesterol levels should consume less than 200 mg per day.
Step 2
Eat foods that contain HDL, rather than LDL. Not all cholesterols are the same. HDL cholesterol, also known as "good" cholesterol, is responsible for helping cholesterol move from the bloodstream to the liver. Some of the foods that can help increase your HDL cholesterol include olive oil, peanut butter, oily fish (such as salmon or albacore tuna), avocados, nuts, flax seeds and sunflower seeds.
Step 3
Start an exercise program. According to the American Council on Exercise, by burning 1500 calories or more a week with exercise you can significantly lower your cholesterol levels. That works out to about 4 hours a week of exercise for the average person exercising at a moderate intensity. Exercise helps lower your LDL cholesterol levels by raising your HDL cholesterol levels.
Step 4
Consider lifestyle changes. Certain lifestyle habits may also have an effect on your blood cholesterol levels. Smoking can lower your good HDL cholesterol levels, according to the American Heart Association. Drinking alcohol can negatively affect your cholesterol levels by increasing your LDL cholesterol.
Step 5
Visit your doctor. When other methods fail, your doctor may prescribe medications to help lower your LDL cholesterol levels. Three of the most commonly prescribed medications are statins, cholesterol absorption inhibitors and bile acid binding medications.
