Some cholesterol is necessary for hormone production, digestion and other functions essential to health, but too much cholesterol substantially increases your risk for stroke and heart disease. There are two kinds of lipoproteins responsible for transporting cholesterol throughout your body: HDL, the good cholesterol, which assists in removing cholesterol from your body; and LDL, sometimes called the bad cholesterol, which is associated with clogged arteries. For ideal health, levels of HDL should remain above 60 mg/dL, while LDL levels should remain below 100 mg/dL. Although medication is often needed for very high cholesterol, lifestyle and dietary changes are sufficient in many cases to get better cholesterol levels.
Step 1
Lose weight if you are overweight or obese. Depending on how overweight you currently are, losing just 5 or 10 lbs. may significantly lower your cholesterol, according to MayoClinic.com.
Step 2
Engage in 30 to 60 minutes of moderately intense physical activity each day. Walking, cycling and swimming are good choices for most people. Do not begin any new exercise routine without first consulting your doctor.
Step 3
Eat at least eight servings of fruits and vegetables every day. Substituting raw fruits and veggies for snacks that are high in fat and calories can improve your overall nutrition while improving your cholesterol levels.
Step 4
Choose whole grains over refined, white pasta and bread, and try to eat at least six servings of whole grains each day. Whole grains are also high in fiber, and fiber works to slow absorption of cholesterol from food. Soluble fiber, such as that found in beans, psyllium and many fruits and vegetables, is especially beneficial for improving cholesterol.
Step 5
Reduce the overall amount of fat in your diet by selecting lean cuts of meat, choosing low-fat or fat-free dairy products, and removing the skin from poultry before eating it. The American Heart Association recommends against eating processed meats such as salami, bologna and hot dogs.
Step 6
Replace meat with salmon, tuna or other fatty fish at least twice each week to increase your consumption of omega-3s, essential fatty acids that may help increase HDL cholesterol and decrease triglycerides and total cholesterol levels.
Step 7
Substitute unsaturated oils, such as olive, canola and safflower, for butter and oils that contain saturated fat, such as coconut and palm oil, when cooking.
Step 8
Grill or boil your meat instead of frying to improve your cholesterol levels, and use a rack when roasting, baking and broiling to allow fat to drain off your meat.
Step 9
Stop smoking to improve your levels of HDL and reduce your risk of heart disease. Quitting smoking has both immediate and long-term cardiovascular benefits.
Tips and Warnings
- Some otherwise healthful foods may be high in saturated fat or cholesterol, including egg yolks. If you suffer from high LDL or total cholesterol, your doctor may want you to limit your intake of these foods.
References
- National Heart Lung and Blood Institute; What Is Cholesterol; September 2008
- American Heart Association; What Your Cholesterol Levels Mean; Jan. 11, 2011
- American Heart Association; How Can I Lower High Cholesterol?; 2007
- MayoClinic.com; High Cholesterol; June 24, 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
- AskDrSears.com; Controlling Your Cholesterol; 2006
