Cholesterol is a natural substance found in the body, necessary for producing vitamin D, bile acids and numerous hormones. However, the body only needs a small amount of cholesterol to function properly. Excessive amounts of cholesterol can result in narrowing of your arteries and decreased blood flow. High cholesterol is a risk factor for heart disease and stroke. Making dietary and lifestyle changes can help you lower your cholesterol and thus improve your overall health.
Fiber
One easy way to lower your cholesterol level is to consume more fiber, especially soluble fiber. Soluble fiber reduces your total cholesterol and low-density lipoprotein, or LDL -- the bad cholesterol -- by attaching to it and removing it from your body. The current recommendation is to consume 5 to 10 g or more of soluble fiber per day. Foods high in soluble fiber include oatmeal, bananas, apples, pears, prunes, flaxseed, barley, kidney beans, zucchini, cabbage, peas, lentils, raspberries and nectarines.
Exercise
Regular physical can help lower your cholesterol and promote your overall well-being. Exercise will help you lose weight, raise your high-density lipoprotein, or HDL -- your good cholesterol -- and lower your LDL level. You should start your exercise slowly and build up to at least 30 to 60 minutes of moderate-intensity physical activity five times or more per week. Brisk walking, swimming, playing a sport, riding a bicycle and even taking the stairs instead of the elevator are good ways to stay physically active.
Fish
Fatty, cold-water fish such as mackerel, herring, trout, sardines, salmon, halibut and tuna are rich in omega-3 fatty acids. Omega-3 is an essential fatty acid known to reduce cholesterol and blood pressure, and decrease the risk of developing blood clots and the recurrence of heart attacks. Current recommendations advise consuming at least two servings of fish each week. You should bake, broil or grill fish to avoid the addition of unhealthy fats. Omega-3 fatty acids are also available in smaller amounts in flaxseed and canola oil if you do not eat fish.
Weight Loss
Carrying extra pounds, even if it is just a few, can contribute to high cholesterol. Therefore, losing as little as 5 to 10 pounds can help reduce your cholesterol levels. In conjunction with exercise, evaluate your eating habits. Stock up on low-fat dairy, whole grains, fruits and vegetables. These foods are high in fiber, which will help lower your cholesterol and increase your satiety. Choose healthy fats such as canola or olive oil and fish instead of red meat and foods high in saturated fat.
Nuts
Walnuts, hazelnuts, pecans, peanuts, almonds, pistachios, macadamias and other nuts are rich in polyunsaturated fatty acids. These healthy fats help reduce your blood cholesterol and keep your blood vessels healthy. Nuts make a good snack, or are delicious added to casseroles and salads. Nuts are high in calories, so a handful is enough. Also, choose nuts with no added salt or sugar.
Quit Smoking
Another important lifestyle change to manage cholesterol is to stop smoking. Not only is cigarette smoking linked to high blood pressure and heart disease, it is known to reduce HDL. Quitting smoking will result in a rapid increase in good cholesterol, and ultimately lower bad cholesterol.
