Elevated cholesterol levels in the blood are harmful and can lead to the development of cardiovascular disease, heart attack or stroke. To prevent the development of these diseases, individuals should avoid a high-fat diet, excessive weight gain or obesity, and physical inactivity. If lifestyle changes do not lower cholesterol levels, it may be necessary to visit a physician for cholesterol-lowering medications.
Saturated Fat
Consuming foods high in saturated fat is the main cause of high blood cholesterol. These fats also increase low-density lipoprotein, LDL, or "bad" cholesterol, the most. Saturated fats are found in foods made from animal and some plant sources. To lower saturated fat intake, avoid foods such as beef, pork, lard, cream, butter, and whole or 2 percent dairy products. Reduce intake of cocoa butter, palm oil, coconut and coconut oil, which are plant sources of saturated fat.
Trans Fatty Acids
Trans fatty acids are made in a process called hydrogenation. This is when vegetable oils are converted into solid form by adding hydrogen atoms to the molecule. Trans fatty acids raise total blood cholesterol, lower beneficial levels of high-density lipoprotein, HDL, or "good" cholesterol, and are thought to increase LDL levels more than saturated fat. Foods to avoid that contain trans fatty acids are margarine, shortening, cooking oils and most processed foods. Processed foods include items such as baked goods, chips, cookies and french fries.
Cholesterol
About 25 percent of the total cholesterol in the body comes from food, while the body makes the remaining 75 percent. Cholesterol in food comes from animal sources such as meat, milk, butter, cheese and egg yolk. Consume these foods in moderation to prevent adding to the cholesterol the body already produces.
Obesity
Individuals with a body mass index greater than 30 are at risk for elevated blood cholesterol levels. To lower cholesterol levels, aim for a steady weight loss until a desirable goal weight is reached. Contact a registered dietitian for helpful information.
Sedentary Lifestyle
A sedentary lifestyle or lack of exercise can lead to unwanted weight gain and an increase in cholesterol levels. Regular exercise helps prevent weight gain or aids in weight loss, as well as strengthens the heart muscle. The body also increases production of HDL cholesterol when exercise is performed regularly. Shoot for 30 minutes a day, five times a week as recommended by the American Heart Association. Start out easy by walking or try activities such as biking and swimming.
Know Your Numbers
Individuals should be aware of their cholesterol levels and understand what the numbers mean. Total cholesterol should be less than 200 mg/dl. LDL cholesterol levels vary depending on risk level. These levels range from less than 70 to 160 mg/dl. HDL cholesterol level should be greater than 50 mg/dl for women and 40 mg/dl for men. Triglyceride levels for all individuals should be less than 150 mg/dl.
