High cholesterol can be a marker in predicting heart disease, which is the number one killer in the United States. High cholesterol is preventable and treatable, according to the Mayo Clinic. Cholesterol over 200 points is considered to be high and may require treatment. Changing your lifestyle and dietary habits may decrease your cholesterol without using statin (cholesterol lowering) medication.
Step 1
Reduce the amount of dietary cholesterol taken in. Cut out or reduce high fat dairy, fatty red meats, organ meats, baked goods such as pies and cookies and fats such as butter and lard. Change cooking methods for foods to reduce or eliminate deep fried foods. Bake, broil or steam foods to decrease excess cholesterol from cooking. Eat vegetables and fruits as snacks instead of chips or fried snacks.
Step 2
Switch to a lower fat vegetarian type diet. Vegetables and fruits are cholesterol free (cholesterol is only found in animal products). A 2003 study by the Journal of the American Medical Association reported that "a strict, low-fat vegetarian diet high in specific plant products can lower levels of bad cholesterol as much as widely prescribed statin drugs can."
Step 3
Add exercise to your daily routine. The American Heart Association recommends approximately 30 minutes of moderate intensity exercise each day. Exercise such as walking, gardening or performing housework can have a big impact on conditioning the heart and lungs, and reducing cholesterol levels.
Tips and Warnings
- Regular cholesterol screenings can detect abnormalities before they become too advanced.
- Always consult your physician prior to beginning any exercise routine.
