High cholesterol is not only preventable, but treatable as well. Once you know you have high cholesterol, you and your doctor can devise a plan of action to lower it within a healthy range. This helps reduce your risk of developing heart disease. You must adhere strictly to the changes your doctor suggests for your cholesterol levels to improve.
Consume Plant Sterols or Stanols
Plant sterols and stanols are natural substances that absorb cholesterol in your intestines, preventing it from building up in your blood and arteries. These are found in nuts and seeds; however, products such as margarines, yogurt and orange juice are now fortified with them. For maximum effectiveness, the Clinic recommends consuming 1.3g of sterols or 3.4g of stanols each day.
Reduce Saturated Fats
Saturated fats increase your cholesterol -- you should limit your consumption to 10 percent of your total daily calories. Common sources include red meat such as beef, pork, lamb and veal. Limit your intake of these meats to once or twice a week. Eat grilled or baked chicken in place of the red meat. Fish is a better alternative than both, because it has a lower saturated fat and cholesterol content. It is also high in omega-3 fatty acids, a healthy fat that decreases your cholesterol while providing extra protection against heart disease.
Eat High-Fiber Foods
Fruits, vegetables, legumes, oats, bran and flaxseed are all high in fiber, especially soluble fiber. Soluble fiber works much like plant sterols and stanols, absorbing cholesterol in your intestines and flushing it from your body before it poses a risk. Cleveland Clinic reports that eating 1 to 2g of soluble fiber each day can lower your LDL -- or bad cholesterol -- by 1 percent.
Exercise More
Regular exercise strengthens your heart and lowers your cholesterol levels. It also increases your HDL -- or good cholesterol. The purpose of HDL is to clear excess LDL from your body, which lowers your cholesterol levels and risk of heart disease. Begin slowly, especially if you have been inactive. Try 30 minutes of walking each day, slowly working up to 45 minutes. Increase your time with your ability.
Try a Cholesterol-Lowering Medication
A number of cholesterol-lowering medications are available -- statins, bile acid sequestrants, fibrates and niacin. Your doctor will determine what medication, or combination of medications, is right for you based on your cholesterol level and the type of cholesterol that is elevated. If you need a medication, use it in conjunction with your dietary and lifestyle changes. No pill is a miracle cure.
