While some people may require medications because of high numbers, most people are able to lower their cholesterol by making changes in their lifestyles. In fact, doctors are usually the first to recommend diet and exercise as the most important steps to lower bad cholesterol.
Step 1
Lose weight to help your total body fat count go down. Studies show that losing just five pounds can produce a significant drop in cholesterol levels. The best way to lose body fat is to do it slowly, to a rate of no more than two pounds a week.
Step 2
Exercise. Aerobic exercise can lower bad cholesterol and triglyceride levels, as well as increasing HDL (good) cholesterol. Aim for a minimum of 30 minutes a day on most days of the week.
Step 3
Add more soluble fiber to your diet. As little as 15 grams of fiber a day can lower cholesterol by up to ten percent. Oatmeal is particularly helpful in lowering cholesterol, but other foods, such as vegetables, beans and whole grains are also good choices.
Step 4
Cut down on animal proteins. Saturated fats are present in meats, dairy products and eggs, and are all high in cholesterol. Switching to lean proteins, such as chicken and fish, can also help. To make things even healthier, stay away from proteins that have been fried or cooked with lots of fat.
Step 5
Eat more unsaturated (vegetable) fats. Foods such as nuts, avocados, peanut butter and olive oils raise HDL (good) cholesterol, which helps the body clean out the bad cholesterol. Omega-3 fatty acids, found mostly in fatty fish, also help increase good cholesterol and in turn lower bad cholesterol.
Step 6
Find ways to deal with stress. Stress can lead to emotional eating, which is usually riddled with high-fat, high-sugar snacks. Stress also releases chemicals that raise blood pressure and constrict arteries, which can worsen the effects of cholesterol in the body. Meditation, taking up a hobby, indulging in a bubble bath or practicing yoga are all equally effective ways of dealing with stress.
