Cholesterol plays an important role in your health--it can work with you or against you. Its purpose is to build new cells and produce hormones. Cholesterol requires the assistance of protein carriers called lipoproteins to reach your cells. LDL, or low-density lipoprotein, is known as bad cholesterol because it can build up in artery walls, increasing your risk for heart disease, heart attack and stroke. Reducing your LDL to healthy levels--less than 100 mg/dL--can reduce your risk of these health complications.
Step 1
Make an appointment with a dietitian to devise a weight loss plan. Obesity is a risk factor for high cholesterol; a weight loss of even 5 to 10 lb. can help reduce your LDL level. A dietitian can help you set realistic goals, determine any weight loss challenges you have and find ways for you to overcome them.
Step 2
Eat soluble fiber every day. Soluble fiber absorbs cholesterol in your bloodstream, reducing your LDL level. Eat 5 to 10 g per day--this is the equivalent of 1 1/2 cups of oatmeal accompanied by one piece of fruit. Additional sources include kidney beans, barley and whole grains.
Step 3
Reduce your intake of saturated fats. Saturated fats increase your LDL level, and should account for less than 10 percent of your total daily calories, according to MayoClinic.com. Primary sources are animal products such as red meat, organ meat, whole-fat dairy and eggs. Eat poultry, fish, nonfat dairy and egg whites instead.
Step 4
Increase your daily physical activity. Regular exercise strengthens your heart and reduces your LDL level. Thirty to 60 minutes a day is the recommended amount; however, if you need to begin with three 10-minute intervals, you will realize the same benefits. Try walking, swimming and bike riding initially, and as you become stronger, increase the intensity of your activity. Always get your doctor's approval first.
Step 5
Consume sources of plant sterols. Sterols are natural substances that absorb cholesterol. Some foods are now fortified with them, such as orange juice, margarine and yogurt. Consuming at least 2 g--the equivalent of two 8-oz. glasses of orange juice--per day can decrease your LDL level by more than 10 percent.
Step 6
Add a cholesterol-lowering medication to your lifestyle and dietary changes. Medications such as statins and bile acid binding resins can expedite the lowering of your LDL level. In some cases, medication is necessary in combination with lifestyle changes.
