Cholesterol is a wax-like component of blood lipids the body uses in the construction of blood cell walls. When the level of cholesterol in the body is higher than necessary, the excess may cause harm by adhering to arterial walls and narrowing the bloodstream's passage. The body's regulation of cholesterol is important for preventing the development of cardiovascular disease.
Diet
Several foods lower the body's cholesterol levels. Olive oil contains antioxidants that reduce the body's LDL, or bad, cholesterol. The Food and Drug Administration recommends consuming 2 tablespoons daily in place of highly saturated fats to improve cardiovascular health. Oily fish provide omega-3 fatty acids that inhibit the development of heart attack precursors. The types of oily fish that improve cardiovascular health include salmon, tuna, sardines and halibut. Nuts that lower cholesterol include walnuts, almonds and hazelnuts. The polyunsaturated fats in nuts also reduce the formation of plaque on the walls of the arteries.
Fiber
The cholesterol in the intestines often passes into the bloodstream unless soluble fiber absorbs it and diverts it through the elimination process. Include fiber-rich foods in the diet to reap the benefits of dietary fiber. Foods that provide a particularly high concentration of soluble fiber include oatmeal, rice, barley, peas, apples and bananas.
Niacin
The beneficial cholesterol, or HDL, in the body improves the blood's overall lipid profile. The nutritional supplement niacin, or vitamin B-3, increases HDL levels and decreases the risk of developing cardiovascular complications related to excess cholesterol. Supplemental doses of the vitamin are significantly higher than the FDA recommended amount, so consult a physician prior to commencing treatment to ensure its safety.
Medications
The medications that correct imbalanced cholesterol levels include statins that reduce the body's rate of cholesterol production; resins that remove excess cholesterol in the production of bile acids; and cholesterol absorption inhibitors that block the intestinal absorption of cholesterol.
Exercise
Engaging in daily, moderate-intensity exercise can reduce high cholesterol levels by as much as 20 percent in three to four months, according to the American Council on Exercise. Physical activity triggers the body to generate HDL, or good, cholesterol instead of LDL, or bad, cholesterol, and reduces blood triglyceride levels. The ACE recommends starting with 20 minutes a day, four days a week, and increasing the activity to one hour, six or seven day a week.
References
- MayoClinic.com; Cholesterol: High Cholesterol: Top 5 Foods to Lower Your Numbers; May 7, 2010
- MayoClinic.com; High Cholesterol: Definition; June 24, 2010
- FamilyDoctor.org; Cholesterol-Lowering Medicines; Sept. 2004
- American Council on Exercise; Managing Cholesterol with Exercise; Ralph La Forge, M.S.; 2001
