High blood cholesterol or dyslipidemia is a serious health concern that can cause damage to the heart, blood vessels, liver, brain and other organs. There are several types of cholesterol or lipid molecules in the body. High-density lipoprotein or HDL is considered to be a healthy cholesterol as it does not cause narrowing and blockages in the arteries. Another type of cholesterol -- low-density lipoprotein or LDL -- is an unhealthy substance that can lead to heart disease and stroke. Lifestyle changes and treatments for excess cholesterol aim to raise HDL levels and decrease LDL and other types of cholesterol.
Step 1
Make an appointment with your primary care physician for a complete physical exam including a cholesterol level check. Schedule a blood test that includes a complete lipid panel screening to check both HDL and LDL levels. Do not eat fatty foods for at least 10 hours before the blood test to avoid tainting the results.
Step 2
Have the blood test at your doctor's office or a blood lab. The results should be available within a week. Discuss the blood test with your doctor to understand your cholesterol levels. Talk to your doctor about options for treatment if your LDL levels are greater than 130 mg/dL or if your HDL levels are lower than 50 mg/dL if you are female and 40 mg/dL if you are male; both of these measurements are important for cardiovascular health.
Step 3
Consult a dietitian regarding nutritional changes to decrease your LDL and raise your HDL cholesterol levels. Add soluble and insoluble dietary fiber such as that found in fresh fruits and vegetables, psyllium, oat bran, grains and whole wheat foods, to your diet to reduce high cholesterol and high blood pressure. Increase your intake of vitamin B3 or niacin, a nutrient that naturally helps to decrease excess cholesterol.
Step 4
Take fish oil supplements, which contain omega-3 fatty acids, to naturally decrease excess LDL cholesterol and raise healthy HDL levels. Eat more foods that contain omega-3 fatty acids such as flaxseed, linseed oil, tuna, herring, cod and halibut to help reduce blood cholesterol. Exercise regularly for better cholesterol control and overall health.
Step 5
Take prescription medication if your cholesterol levels remain uncontrolled even with stringent lifestyle changes. Get regular medical check-ups to monitor cholesterol levels and cardiovascular health.
Tips and Warnings
- Dietary fiber is important to maintain healthy cholesterol and blood pressure levels for cardiovascular and overall health. Decrease processed, starchy and fatty foods in the diet.
- Individuals with diabetes are at a higher risk of heart disease and stroke and should regularly monitor cholesterol levels. If your doctor prescribes medications for high cholesterol, regular check-ups are still important to assess cholesterol levels and overall health.
Things You'll Need
- Doctor's appointment
- Blood test
- Niacin supplements
- Fish oil supplements
References
- MayoClinic.com: Cholesterol levels: What numbers should you aim for?
- MayoClinic.com: Niacin to boost your HDL, 'good,' cholesterol
- "Journal of the American Dietetic Association"; Oat Bran Concentrate Bread Products Improve Long-Term Control of Diabetes; Mary E. Pick et al.; 1996
- National Institutes of Health: Fish oil [
- Johns Hopkins: The Fiber-Blood Pressure Connection
