Your body needs a small amount of cholesterol to synthesize various hormones and build your cell walls. Too much cholesterol, however, can harden your arteries and increase your risk of stroke, heart attack and heart disease. It is, therefore, essential that you are aware of the ways you can take control to lower your cholesterol or prevent your cholesterol from getting too high.
Step 1
Lose weight. Excess weight is directly associated with increased cholesterol levels so losing 5 to 10 lbs. can significantly decrease high cholesterol. Eat a balanced diet and follow a regular exercise routine. Talk with your doctor before beginning any exercise routine.
Step 2
Reduce unhealthy fat intake. Saturated fats and trans fat increase your cholesterol levels. Limit your saturated fat intake to no more than 7 percent of your daily calories. Avoid foods that contain significant amounts of excess saturated fat, such as full-fat dairy products, butter and fatty cuts of meat. Eliminate trans fat completely, if possible. Avoid processed foods and fried foods, which often contain trans fat.
Step 3
Limit dietary cholesterol. Your liver makes all of the cholesterol your body needs, so it is not necessary to consume any in your diet. Limit your dietary cholesterol intake to less than 300 mg per day. The lower your intake, the better. Avoid concentrated sources of cholesterol, such as egg yolk and fatty, red meat.
Step 4
Consume plenty of fruits and vegetables. Fruits and vegetables provide significant amounts of soluble fiber, which helps reduce the amount of cholesterol in your blood. Aim to consume 3 to 5 servings each of fruits and vegetables per day. Choose fresh fruits and vegetables more often than dried fruits or canned vegetables, which can provide excess amounts of sodium.
Step 5
Choose whole grains. Whole-grain carbohydrates provide various nutrients that are considered heart-healthy, according to MayoClinic.com, whereas white flour and sugars can raise cholesterol levels. Eat plenty of oats, whole-wheat bread and brown rice.
Step 6
Exercise regularly. Exercise can directly reduce LDL, or bad, cholesterol levels, as well as increase HDL, or good, cholesterol levels. Exercise also promotes weight loss, which further contributes to decreased cholesterol levels. Aim to exercise for 30 to 60 minutes most days of the week. Choose activities you enjoy so that you will find it easier to stick to your routine.
Step 7
Talk to your doctor about medication. Diet and lifestyle changes are sufficient to reduce cholesterol levels in most people. If, however, you have extremely high cholesterol levels or diet and exercise are not enough, you may need medications. Discuss your situation with your doctor to determine if cholesterol-lowering medications are right for you.
