Medications can help lower your cholesterol levels, but they usually produce side effects. You can lower your cholesterol, however, by making healthier life choices. If exercise and a proper diet aren't part of your routine, change that. Exercising at least four days a week, building up to 30 minutes each time, can help lower your cholesterol. You need to cut all the greasy foods out of your diet, including those that are high in salt.
Step 1
Eat lean sources of meat along with fish and poultry. Eat fish at least twice a week. When you eat poultry, pull the skin off. If you notice visible fat on steak, cut it off. Eat as little saturated animal fat as possible to help lower your cholesterol.
Step 2
Eat low fat cheese instead of regular cheese, which is full of fat. More companies now produce low fat versions of common cheeses such as cheddar and mozzarella. You get the same vitamins and minerals from low fat cheese -- and less fat and cholesterol in your bloodstream.
Step 3
Make certain you get the vitamin D and calcium you need. Most milk is fortified with vitamin D and naturally contains calcium. Drink skim milk rather than fatty whole milk and reduce your calorie and fat intake while getting comparable amounts of calcium and vitamin D.
Step 4
Avoid processed foods such as prepackaged dinners, because they contain many preservatives and cholesterol-laden trans fats. Cookies, cakes and most types of crackers contain preservatives and provide little nutrition. Check labels and choose foods that are low in saturated fats, which increase your unhealthy LDL cholesterol levels.
Step 5
Avoid sugared drinks and drink unflavored water instead. Sugar is metabolized into fat and fat will accumulate on your belly. Drinking water will help you to lose weight as well as increase your metabolism. It also will help lower your cholesterol level by flushing the low density lipoproteins and triglycerides more effectively from your system.
Step 6
Avoid oils that are high in saturated fats and trans fats such as lard and hydrogenated vegetable shortening. These increase the cholesterol level in your bloodstream. Read the labels and pick oils that are low in saturated fats such as olive and canola oil.
Step 7
Start an exercise routine that you enjoy. You could play tennis or basketball, for example. You could work out at the gym and take walks. Whatever the exercise, you need to build up to 30 minutes at least four to five times a week. Exercise lowers your bad cholesterol and makes you feel better.
