Cholesterol is a fat or lipid that travels through the blood and is present in cell membranes. High cholesterol levels can increase the risk for atherosclerosis, heart disease and stoke. Buildup of cholesterol on the artery walls causes arteries to become hard and narrow, thus restricting blood flow and oxygen to the heart. If not enough blood and oxygen reach your heart, chest pain can result. If blood supply to the heart is cut off by a blocked artery, a heart attack can result. You can make several lifestyle changes to help prevent or decrease high cholesterol.
Step 1
Quit smoking. Smoking reduces high-density lipoprotein, HDL, or "good" cholesterol. According to MayoClinic.com, after smoking cessation, the risk of a heart attack decreases within the first 24 hours. After one year without smoking, the risk of heart disease is half that of a smoker, and within 15 years, the risk of heart disease is almost the same as someone who had never smoked.
Step 2
Exercise most days of the week. The National Cholesterol Education Program recommends at least 30 minutes of moderate intensity most if not all days of the week. Exercise can reduce low-density lipoprotein, LDL, or "bad" cholesterol levels and can help raise HDL cholesterol levels. Physical inactivity is also a risk factor for heart disease.
Step 3
Reduce saturated and trans fat as well as cholesterol in the diet. Saturated fat and cholesterol in the diet cause high cholesterol levels. Avoid fatty meats, whole-milk dairy products, egg yolks, fried foods and many commercially baked products. Add more whole grain bread products, fruits, vegetables and sources of omega-3 fatty acids obtained from salmon, mackerel, walnuts, almonds and flaxseed in the diet.
Step 4
Consume alcohol in moderation. Excessive alcohol intake can contribute to high cholesterol levels, hypertension, heart failure and stroke. Moderate alcohol consumption means no more than one drink a day for women, and no more than one to two drinks a day for men.
Step 5
Lose weight if overweight or obese. Being overweight is a risk factor for heart disease and high cholesterol levels. Losing as little as 5 to 10 lbs. of weight can help lower LDL and total cholesterol levels, as well as triglycerides, and can raise your HDL levels.
Things You'll Need
- Fruits and vegetables
- Whole grains
