Americans are battling an epidemic of cardiovascular disease caused by high cholesterol. A nationwide diet of fatty, high-cholesterol foods coupled with sedentary lifestyle drives up cholesterol levels. In 2010, the American Heart Association estimated there were 35.7 million American adults with cholesterol levels high enough to put them at elevated risk for heart disease. Fight high cholesterol and reduce your risk for heart disease, which could result in heart attack or stroke.
Low Cholesterol and Fat Diet
A diet low in saturated fat, trans fat and dietary cholesterol prevents and fights high cholesterol. Reduce the amount of saturated fat and cholesterol, found in animal products such as meat, poultry, eggs, milk and cheese. A diet restricting commercially baked products, such as snack cakes and pies, reduces the amount of cholesterol introduced into the body.
HDL
HDL fights cholesterol. Some people call HDL, or high-density lipoprotein, good cholesterol because it reduces the amount of bad cholesterol in your blood. HDL uses its high density to scrape excess cholesterol from arterial walls, the cardiovascular disease known as atherosclerosis. HDL then transports excess cholesterol to your liver, where it is processed and flushed from the system.
Weight Loss
Weight loss and maintaining a healthy body weight reduces blood cholesterol levels. HDL increases one point for every pound you lose. Augment weight loss with exercise to further reduce cholesterol. Two months of exercising for 1/2 hour to an hour per day, five days a week, increases HDL about 5 percent, according to MayoClinic.com.
Fiber
A diet high in fiber fights unhealthy cholesterol levels. Foods high in soluble fiber, like lima beans, citrus fruits and oatmeal, are beneficial to HDL. Food containing insoluble fiber, such as whole-wheat bread and nuts, adds volume. This leaves you feeling satisfied after a meal and less tempted to snack on treats containing fat or cholesterol.
Healthy Lifestyle
Lifestyle changes such as quitting smoking and excessive alcohol consumption decrease cholesterol. Smoking cessation reduces cholesterol. Increase HDL around 10 percent by quitting cigarettes. While small amounts of wine may benefit healthy cholesterol levels, alcohol abuse raises cholesterol.
Omega-3
Omega-3 fatty acids, like those found in fish such as salmon and mackerel, fight high cholesterol and heart disease. Replace meat high in saturated fat and cholesterol with fish twice a week to lower cholesterol. Ground flaxseed and canola oil also contain small amounts of omega-3. If you do not like fish, you can take omega-3 supplements available without a prescription.
Plant Sterols
Some manufacturers are fortifying products with plant sterols and stanols, known to reduce cholesterol. You can find plant sterols and stanols in some tub margarines and orange juices. Check nutrition labels to learn if a product contains sterols.
Prescription Medicines
A physician may prescribe medication to reduce cholesterol if diet, exercise and lifestyle changes are not effective. Commonly prescribed medications for reducing cholesterol include statins, fibrates, niacin and bile acid sequestrants. Your physician may order only one medication, or she may combine drugs to reduce bad cholesterol and increase HDL.
