High total cholesterol is called one of the silent killers of men and women because by the time people experience their first symptom, the disease is often too far gone to treat. According to the American Heart Association, an estimated 98.6 million adults over the age of 20 have total cholesterol over 200 mg/dl--the diagnostic threshold for hypercholesterolemia. The good news is that it's easy to treat and responds very well to diet, exercise and medications.
Step 1
Make an appointment with your doctor to have your blood drawn. Be sure to request a comprehensive blood lipid analysis and triglycerides. All of them together will help your doctor to design a treatment program that's unique to you.
Step 2
Analyze the results of the blood test and highlight the areas that need the most attention, first. Your total cholesterol should be lower than 200 mg/dl. Besides total cholesterol, you'll be looking at your low density lipoproteins (LDL), high density lipoproteins (HDL) and triglycerides. LDL over 100 mg/dl can be a risk for heart disease and should be lowered as soon as possible. HDL is called the good cholesterol because it help scavenge and carry away LDL cholesterol before it has a chance to deposit on the inside of your arterial walls. Optimal values for men are 45 mg/d and 55 mg/dl for women--the higher the better.
Step 3
Enlist the assistance of a registered dietitian to assist you with your diet. If your cholesterol is high, there are probably dozens of suggestions she can make to lower you LDL, raise your HDL and lower your triglycerides - blood fats that are often associated with the risk of high LDL levels. She'll probably ask you to complete a 7-day food diary to look for areas that can be immediately corrected. A good way to start is to replace full fat and full sugar foods with their low-fat and low-sugar alternatives. Not only will they help to lower your LDL levels, but they'll help you to reduce your weight as well.
Step 4
Reserve 30 to 60 minutes every morning or evening to take a daily walk. Daily aerobic exercise has a variety of benefits. It can help you reduce your weight, raise your HDL cholesterol, lower your LDL and blood pressure and make you feel fitter and more energetic.
Step 5
Have your blood drawn again after six months on your new program and analyze the results; more frequently if you think you need it. If you're happy with the results, continue doing what you're doing. If you're not, make an appointment with your doctor and dietitian so they can make suggestions how to lower your cholesterol. If diet and exercise aren't working, you may be a candidate for one of the many cholesterol-lowering medications.
Tips and Warnings
- Get a complete physical examination and blood drawn before you begin exercising. Become an educated student of what each of the cholesterol components are.
Things You'll Need
- Blood lipid analysis
- Variety of fresh vegetables and fruits
- Exercise clothing and shoes
- Notepad and pencil
