Approximately 1 out of 6 Americans has high cholesterol, according to the Centers for Disease Control and Prevention. Cholesterol is a waxy fat-like substance that your body needs, but too much can lead to serious health conditions including heart disease. There are no symptoms of high cholesterol. To find out if you are at risk for high cholesterol or if you have high cholesterol you can request a simple blood test to determine your levels. If your blood test reveals that you have borderline high or high cholesterol there are steps you can take to help improve your levels.
Exercise
Regular physical activity has been shown to improve cholesterol. Exercising for a sufficient amount of time and intensity level on an adequate weekly basis can help you convert bad cholesterol into good cholesterol. It is important to understand that exercise itself does not "burn" cholesterol. To reduce cholesterol numbers, the Surgeon General suggests that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week.
Limit Bad Fats
Maintaining good nutrition can help you keep blood cholesterol levels down. Avoid over-consuming saturated and trans fats like those in meat, poultry with skin, and whole milk dairy products that often increase cholesterol levels. Instead, select healthier fats like monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, flax seeds and fish, that can help lower blood cholesterol levels.
High Fiber Foods
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber per day decreases your total and LDL cholesterol. Nutritious, high fiber foods you should consider incorporating into your diet to manage cholesterol levels are oatmeal, oat bran, brown rice, fruit, vegetables, beans and whole grains.
Plant Sterols or Stanols
Many foods are being fortified with sterols or stanols, substances in plants that help block the absorption of cholesterol in the bloodstream. In fact, margarines, orange juice and yogurt drinks that have added plant sterols have been shown to reduce bad cholesterol -- LDL -- by more than 10 percent. To get the most benefit, opt for at least 2 grams of plant sterols per day, which is approximately two 8-ounce servings of plant sterol-fortified orange juice.
