Cholesterol is made in the liver and is comprised of fatty substances used to build cell membranes and hormones. Cholesterol is carried in your blood by proteins, called lipoproteins. Low-density lipoproteins, or LDL, is considered an unhealthy form of cholesterol, which it accumulates inside the arteries and leaves fat deposits. High-density lipoprotein, or HDL, is a good form of cholesterol, which pushes the LDL out of your arteries. For best health, you want your HDL cholesterol level higher than your LDL. Serum cholesterol is the measurement of both HDL and LDL in your blood. The American Heart Association indicates that a total serum cholesterol of 200 mg or less is optimal for cardiovascular health.
Step 1
Get a serum cholesterol test to determine your health risk. Determine your exact serum cholesterol through getting a physical exam and blood work drawn by your physician. Total serum cholesterol over 240 mg is considered detrimental and high risk to your health. A measurement of 200 to 239 mg, indicates borderline-high risk results and lifestyle changes should be implemented to prevent additional rise in cholesterol levels. In the event of borderline or high risk results, your physician will determine how much LDL compared to HDL is in your body and develop a treatment plan accordingly.
Step 2
Stop smoking tobacco products. Smoking causes a rise in your total cholesterol serum. MayoClinic.com indicates that quitting lowers LDL and can increase HDL by up to 10 percent. Join a smoking cessation support group or talk to your physician about medications to help you quit.
Step 3
Eat fish twice a week. Fish such as salmon, mackerel or herring contains omega-3 fatty acids, which may help increase your HDL. Replace fatty red meat entrees with lean sources of meat such as chicken, turkey or fish to limit the amount of saturated fat you consume. Incorporate fish into your meals at least twice a week for cholesterol lowering benefits.
Step 4
Exercise regularly and lose excess weight. Begin exercising lightly by walking or bike riding for 30 minutes a day and gradually increase your physical activity to lower total serum cholesterol. MayoClinic.com notes that losing weight and exercising regularly can raise your HDL by up to 5 percent, which helps to lower your LDL and heart disease risk. Talk to your physician about a program of exercise best for your health to prevent injury and risk.
Step 5
Eat more vegetables and fibrous foods. Foods containing soluble and insoluble fiber such as green vegetables, fruits and grains are important for lowering serum cholesterol and maintaining intestinal health. Choose snacks containing fruits or vegetables instead of junk foods such as potato chips and candy. Eat a cup of oatmeal every day and replace processed white breads with whole grain wheat. Snack on walnuts or almonds, which also contain omega-3 fatty acids.
Tips and Warnings
- Eating a well-balanced diet and including exercise into your day can help lower your cholesterol and improve overall heart health. Cut fat from your meats to limit the amount of saturated fats you consume. Use low-fat dairy instead of whole dairy products to reduce the amount of saturated fat. Consider taking prescription medications if your lifestyle change efforts do not work in lowering cholesterol level.
- Consult your physician about eating fish or nut products in case of an allergy.
