According to the American Heart Association, cholesterol, a natural substance produced by the body to aid in cell formation and hormone production, does not dissolve in the blood. Rather it relies on lipids, or lipoproteins, to transport it to the cells. There are two types of lipids responsible for this: HDL (good cholesterol) and LDL (bad cholesterol). When your HDL is too low and your LDL is too high, it can result in heart attack or stroke if left untreated. To reduce your risk of these you simply need to make a few changes to your diet and lifestyle.
Step 1
Quit smoking. According to the experts at the Mayo Clinic, smoking lowers your levels of HDL; quitting can increase them by as much as 10 percent. If you are a smoker, speak to your doctor about a smoking cessation plan that will work for you.
Step 2
Shed excess pounds. Being overweight by even 5 or 10 pounds can have a negative effect on your HDL levels. The doctors at Mayo Clinic state that for every 6 pounds you lose, you increase your HDL by one mg. Rather than making drastic changes all at once, try substituting one food item per week. For instance, rather than using gravy on your potatoes, try salsa instead; not only will it increase your metabolism, it's also fat-free and contains no cholesterol.
Step 3
Add exercise. You can increase your HDL levels by 5 percent if you participate in some form of aerobic exercise for 30 minutes, five days a week. Aerobic exercise is anything that increases your heart rate such as walking, swimming, biking or jogging.
Step 4
Eat more soluble fiber. This helps to decrease your levels of LDL by absorbing excess cholesterol in your intestines. One of the best sources of soluble fiber is oatmeal. According to the Mayo Clinic, eating one bowl of oatmeal in the morning along with a piece of fruit provides you with the minimum 10 grams needed to effectively lower your LDL.
Step 5
Include plant sterols and stanols. These are natural plant substances that are found in certain foods. However, the doses are low, therefore some foods and beverages, such as orange juice and yogurt, are now being fortified with sterols and stanols to provide you with LDL-lowering benefits. You need to consume two grams of sterols or stanols a day to reap the rewards. Simply drink two 8-ounce glasses of fortified orange juice a day. Over time you can lower your LDL cholesterol by 10 percent.
Step 6
Take medication. If your lifestyle and dietary changes are not proving effective enough, your doctor may choose to place you on a cholesterol medication which can help raise your HDL while lowering your LDL. According to the American Heart Association, statins such as Lipitor, Crestor and Zocor are considered to be most effective at lowering your LDL levels, although they do help increase your HDL simultaneously. They are not meant for those with liver disease or women who are pregnant.
Niacin is considered more effective for raising HDL levels, although it too can help reduce your LDL levels. It can cause liver toxicity; therefore, practice caution while taking it. This is not a medication given to diabetics due to its ability to raise blood sugar levels.
Things You'll Need
- Smoking cessation program
- Diet
- Exercise
- Soluble fiber
- Plant stanols/sterols
- Cholesterol medication
