Having a high cholesterol level is dangerous business. Although your body needs cholesterol to make bile, steroids and other important chemicals, your liver manufactures enough to meet these needs. Cholesterol from your diet, therefore, is not needed and consuming too much can clog your arteries and lead to serious health problems. Lifestyle changes are the first line of treatment if you have a high cholesterol level. Several medications also are available if lifestyle changes do not lower your blood cholesterol to a normal level.
Reduce Animal Fat Intake
Low-density lipoprotein, or LDL, is the "bad" cholesterol. When you have too much LDL cholesterol in your bloodstream, your risk of heart disease increases. You may be able to lower your LDL level by reducing the amount of animal fat in your diet. Limit your intake of fatty red meat and poultry, luncheon meats, whole milk dairy products and egg yolks. Low-fat or nonfat milk and dairy items are healthful substitutes for whole milk products.
Reduce Intake of Unhealthy Oils
Palm and coconut oil and partially hydrogenated vegetable oils can drive up your cholesterol level. These oils are common in fast foods and processed foods, such as packaged cookies, snacks and other ready-to-eat products. If you buy processed foods, check the ingredients and avoid products that contain these oils if possible. Better yet, limit your intake of processed foods by including more naturally low-fat, fresh foods in your diet, such as fruits and vegetables. When cooking, use heart-healthy peanut, olive, canola and flaxseed oils instead of partially hydrogenated vegetables oils.
Increase Soluble Fiber Intake
Soluble dietary fiber binds to cholesterol in your small and large intestines, increasing the amount of this fat excreted in the stool and lowering the amount of cholesterol in your bloodstream. Increase the amount of soluble fiber in your diet by including oatmeal, oat and rice bran cereals and grain products, barley, lentils, artichokes, soybeans, tofu, kidney beans, lima beans, oranges, grapefruit, apples, blueberries, strawberries and sunflower seeds in your nutrition plan. You also can use supplemental soluble fiber products to increase your intake. These over-the-counter products are typically mixed with water; some can be mixed with food.
Get a Move On
Regular physical activity can help reduce your LDL cholesterol level, especially if you are currently inactive. Not only does your bad cholesterol level decrease modestly when you are physically active, heart-healthy high-density lipoprotein, or HDL, levels increase. In addition to beneficial effects on your blood fat levels, regular physical activity increases your heart fitness and may help you manage your weight.
Medications
If you have adjusted your diet and physical activity but your cholesterol level is still too high, your doctor may prescribe a cholesterol-lowering medication. There are several types of cholesterol-lowering medicines, including bile acid sequestrants, nicotinic acid, fibric acids and statins. Your doctor will work with you to decide what medicine is best for your situation. Keep in mind that starting on a cholesterol-lowering medicine does not mean you can ignore your diet and activity level. These medicines work best when your lifestyle also supports a healthy cholesterol level.
References
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- American Heart Association: Whole Grains and Fiber
- American Heart Association: Fat
- "Critical Pathways in Cardiovascular Medicine"; Christopher P. Cannon, M.D., Patrick T. O'Gara, M.D.; 2006
- National Cholesterol Education Program: Adult Treatment Panel III At-a-Glance
