Having too much cholesterol in your body can lead to heart disease and stroke. Blood cholesterol begins to rise around age 20 and continues to go up until about age 65. High blood cholesterol might not cause symptoms, so it's important to have your cholesterol measured. Fortunately, one of the first lines of defense against high cholesterol is under your control. Modifying your diet, increasing your physical activity and changing other habits go a long way to get bad cholesterol out of your system. Some people, however, won't be able to flush cholesterol out completely naturally. You should talk with your health care provider about how to get your blood cholesterol to a safe level.
Step 1
Add 10 to 25 grams of soluble fiber to your diet every day. According to the National Heart, Lung, and Blood Institute, or NHLBI, soluble fiber dissolves into a "gel-like" substance that helps block cholesterol and fats from being absorbed through your intestines and into your bloodstream. The institute says you could reduce your bad cholesterol by about 5 percent with an increase in soluble fiber. Look to cereals such as oatmeal and bran; fibrous fruit such as bananas, apples and peaches; and legumes such as black, white and pinto beans and lentils for the fiber you need.
Step 2
Get more omega-3 fatty acids by eating fish such as salmon and tuna at least twice per week. The NHLBI, Mayo Clinic and American Heart Association recommend getting more omega-3's for their heart-protecting properties. For example, omega-3 fatty acids help reduce blood pressure and reduce your risk of blood clots.
Step 3
Saute your foods with olive oil, which contains antioxidants that can lower your cholesterol. Use the kinds that are least processed, such as extra-virgin or virgin olive oil. Use about 2 tbsp. per day to get the most heart-healthy benefits.
Step 4
Ask your doctor if you should take niacin, which is an important B vitamin that helps to increase your "good" cholesterol levels and sweep the "bad" cholesterol out of your system. The Mayo Clinic says niacin is the most effective good-cholesterol-raising treatment; it can boost your HDL cholesterol up to 35 percent. Your doctor should prescribe the appropriate strength for you, as over-the-counter supplements might not be as effective, and certain doses can cause unwanted side effects.
Step 5
Eat at least 2 grams of plant sterols or stanols daily. Found in plants such as soybeans and tall pine trees, many foods are now fortified with plant sterols. Get more of them in your diet because like fiber, these substances help block the absorption of cholesterol from the digestive tract. The NHLBI says daily intake of 2 grams can reduce bad cholesterol by up to 15 percent within weeks.
Step 6
Eat meat sparingly as part of a larger effort to keep your daily dietary intake of cholesterol to less than 200 mg. Choose lean cuts with little visible fat. Trim the fat you can see when you prepare the meat for cooking. Eat more low-fat dairy, too. Cut back on whole milk, cream, ice cream, egg yolks and butter. Lower your salt intake, which helps cut your risk level for high blood pressure, stroke and heart attack. Lose some weight if you're overweight or obese and incorporate more physical activity into your lifestyle. Doing so will help flush out bad cholesterol and triglycerides, raise good cholesterol, improve the fitness of your heart and lungs, and lower your blood pressure.
Tips and Warnings
- Stop smoking. Cigarettes raise triglycerides, a fatty substance found in the bloodstream that's related to cholesterol. Cigarettes also lower your good cholesterol. Quitting can help you reverse any ill effects.
- Some people, despite their best efforts to change their diets, lose weight and get more exercise will need more help lowering their cholesterol. Don't ignore persistently high cholesterol if you've made these changes. See your physician. You might need cholesterol-lowering medications.
References
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Cholesterol With TLC
- Mayo Clinic: Cholesterol -- Top Five Foods to Lower Your Numbers
- American Heart Association: Cooking for Lower Cholesterol
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- Harvard HEALTHbeat: 15 Tips for Lowering Your Cholesterol Naturally
- Mayo Clinic: Niacin to Boost Your HDL, or 'Good' Cholesterol
