Cholesterol has a bad reputation, but a certain amount is actually needed by the body. It is a waxy fat, a lipid that is necessary for the production of hormones and building cell membranes. However, too much cholesterol circulating in the blood can cause problems when the excess forms deposits on artery walls, causing atherosclerosis, in which blood vessels narrow, reducing blood flow. High cholesterol and atherosclerosis increase the risk of developing heart disease. Cholesterol is made by the liver, but it is also ingested in the diet through cholesterol-laden foods, such as egg yolks, and through foods containing saturated fats, such as butter and cheese. Fortunately, there are some simple ways to lower your cholesterol levels naturally.
Step 1
Find out your cholesterol levels. Make an appointment with your physician to have your cholesterol levels checked. Be sure the numbers are broken down to reveal levels of HDL, the "good" cholesterol, and LDL, the "bad" cholesterol. If your cholesterol levels are above 240 mg/dL, you have high cholesterol. HDL cholesterol should be above 40 mg/dL, and LDL should be less than 100 mg/dL.
Step 2
Eat more heart-healthy foods, which include high-fiber foods such as oatmeal, kidney beans and pears; the omega-3 fatty acids found in salmon and halibut; walnuts and almonds containing polyunsaturated fatty acids; extra virgin olive oil; and margarine and dairy products containing added plant stanols and sterols that block absorption of cholesterol. Fruits, vegetables and whole grain breads and pastas are also good sources of dietary fiber.
Step 3
Limit the amount of saturated fat, trans fat and dietary cholesterol in your diet. These fats are found in red meats, dairy products, poultry fat, palm oil, partially hydrogenated vegetable oil and coconut oil. These oils are found in many processed foods, such as commercial baked goods. These are the fats that can cause high cholesterol.
Step 4
Increase the amount of exercise you get. Take a walk, ride a bike or join an exercise class. Regular exercise helps improve your cholesterol levels. Check with your doctor first and add a regular exercise regimen, building up to 30 to 60 minutes per day, all at once or during two to three 15- to 20-minute periods. Preventing weight gain will help keep cholesterol levels in check.
Step 5
Stop smoking, which is a definite risk factor for developing high cholesterol. If you smoke, strive to quit immediately. Not only will your cholesterol levels improve, but your blood pressure will improve also, both of which dramatically reduce the risk of heart attack and stroke.
Step 6
Drink alcoholic beverages only in moderation. While drinking a moderate amount of alcohol may actually help increase levels of HDL cholesterol, the benefit is not enough to promote drinking by those who do not already do so. MayoClinic.com recommends no more than two glasses per day for adult males and one glass per day for adult females.
Things You'll Need
- Appointment with physician
