1. Not all Cholesterol is Bad
HDL, or high-density lipoprotein, is considered "good cholesterol." The higher your HDL level, the better. LDL is the "bad cholesterol." Your LDL level should be lower than 130. Exercise helps to raise HDL levels. The ratio of good cholesterol to total cholesterol is important, and this ratio is a risk factor for heart disease. While you'll still want to keep your total cholesterol under 200, it's possible to have a good ratio even if you have a high total cholesterol as long as your HDL levels are high, too.
2. Don't Dread Your Diet
Eating a low-fat, heart-friendly diet doesn't have to be dull. Substitute a vegetarian meal a few times a week instead of eating red meat. Use beans or textured vegetable protein in place of meat in your favorite recipes, and substitute soy or rice milk in place of your usual milk. Try a new vegetable every week, and eat a few meat-free meals each week.
3. Bike or Hike Your Way to Lower Cholesterol
Exercise is a natural way to lower your cholesterol, and daily exercise helps you maintain healthy cholesterol levels. Exercise for at least 30 minutes, 4 or 5 days a week. Bike, hike, walk, run, dance--do whatever type of exercise you enjoy, and do it often. Participate in a variety of physical exercises to prevent boredom.
4. Control Cholesterol With Medication
You might be prescribed one of several classes of cholesterol medications, including statins and cholesterol-absorption inhibitors. Cholesterol medication is usually an option when your diet improvements and exercise don't work. However, cholesterol medication is not without side effects, and you should only use it when other lifestyle changes don't work. As you take the medication, reduce your consumption of red meat and dairy products and exercise at least 4 days a week. Have your cholesterol retested in 6 months. Further limit your intake of foods that contain saturated fat and cholesterol and increase your exercise to see if a more aggressive approach works.
5. Eliminate Poor Lifestyle Choices
Excess alcohol consumption and cigarette smoking both can lead to high cholesterol. Reduce your alcohol intake to no more than 2 drinks per day, and quit smoking if you're a smoker. Ask your doctor about smoking aids to help you quit. If you smoke and drink excessively, you should try to reduce or limit these behaviors to see the effect on your high cholesterol before trying cholesterol medications.
