Cholesterol is a soft, waxy substance that is produced naturally by your body to help in the formation of cells and production of hormones. It is not a substance that can dissolve in your blood, though, and relies on lipoproteins to transport it to the cells. These lipoproteins are known as HDL (good cholesterol), and LDL (bad cholesterol). When your HDL levels are low, they are unable to carry excess cholesterol from your body. When LDL levels are high, they build up and can result in heart attack or stroke. There are ways to both raise and lower these levels, preventing long-term health problems from occurring.
Step 1
Shed excess pounds. Whether you are overweight by 5 lbs. or 50 lbs., your excess weight can lower your HDL levels. The doctors at Mayo Clinic state that for every 6 lbs. you lose, you increase your HDL by 1mg, or point. Making healthier food choices, such as eating fruits and vegetables for a snack rather than chips and cakes, can have a tremendous impact in your weight loss efforts.
Step 2
Eat more soluble fiber. 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 10g of fiber needed to effectively lower your LDL. This super food helps decrease your LDL levels by absorbing excess cholesterol in your intestines.
Step 3
Begin exercising. 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. Playing tag with your kids is another fun activity that helps raise your HDL levels while providing you with family time.
Step 4
Consume plant sterols and stanols. These natural plant substances are found in certain foods in low doses; therefore, some foods and beverages, such as orange juice and yogurt, are now being fortified with sterols and stanols to provide you with the LDL -owering benefits. To reap the rewards, it is necessary to consume 2g of sterols or stanols per day; this can be done by drinking two, 8-oz. glasses of fortified orange juice a day. Over time, this may lower your LDL cholesterol by 10 percent.
Step 5
Take medication. If your lifestyle and dietary changes are not proving effective enough, your doctor may choose to place you on a cholesterol medication that 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 as well. 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. This is not a medication given to diabetics due to its ability to raise blood sugar levels.
