After the age of 20, you should have your cholesterol checked every five years. You need some cholesterol in your diet, but elevated blood cholesterol levels can significantly increase your risk of developing heart disease. The excess cholesterol attaches to the walls of your arteries, which narrows them and reduces blood flow. The different types of cholesterol, HDL, LDL and triglycerides, are assessed via a blood test. There are a number of ways to reduce your cholesterol levels, including prescription medications and making lifestyle changes.
Diet
Eating a heart-healthy diet is one of the most effective ways to lower your cholesterol levels. Limiting certain foods and eating more of other foods definitely helps. Lower the amount of saturated fat, trans fat and cholesterol in your diet by substituting olive oil and canola oil for butter. Add great tasting cholesterol-lowering foods to your regular diet. One of these is oatmeal, which contains soluble fiber that helps decrease the amount of cholesterol absorbed during digestion. Fatty fish, including salmon and halibut, contain lots of healthy omega-3 fatty acids. Cholesterol-lowering nuts include walnuts, almonds, peanuts. Products that contain plant sterols and stanols, such as orange juice and certain margarines, also help lower cholesterol.
Exercise
A cholesterol-lowering program should include exercise. You should get 30 to 60 minutes of moderate physical exercise each day. If you cannot do 30 minutes at a time, 10 minutes of exercise three times a day is just as effective. Walk, go for a swim, ride your bike or take a cardio class at your gym. Add more exercise time by taking the stairs and parking farther from your destination. Exercise helps you maintain a healthy weight, and it raises your level of HDL, the "good" cholesterol.
Other Lifestyle Changes
If you smoke, quit immediately to lower cholesterol. Quitting will also lower your blood pressure. Drink alcohol only occasionally, because drinking even moderate amounts can raise your cholesterol levels. If you are overweight, make an effort to lose the extra weight. Losing just 5 to 10 lbs. can help lower your levels of LDL, the "bad" cholesterol.
Medication
Even after making diet and lifestyle changes, you may still need a prescription medication to lower your cholesterol levels. There are several types of cholesterol-lowering medications, and your doctor can determine which is best for you. The statin drugs, such as atorvastatin, decrease LDL and triglycerides and slightly raising HDL. The bile acid reductases, which include colesevelam, and prescription strength niacin reduce LDL levels. The fibrates, such as gemfibrozil, improve cholesterol levels by reducing triglycerides and increasing HDL. There are also some combination medications available.
