Medicine can be a good way to lower cholesterol levels for some people, but others can reach those safe levels through simple methods. Losing excess pounds through diet and exercise may help lower cholesterol levels as much as medication in some cases, according to the Mayo Clinic. High levels of cholesterol can increase the risk of heart disease. People at risk for high cholesterol include those who are overweight, eat a lot of fatty foods or have a family history of high cholesterol, explains the National Heart, Lung and Blood Institute.
Step 1
Eat healthy fats. While saturated fats and trans fats can raise LDL cholesterol, the kind that clogs arteries, monounsaturated fats found in olive oil are good for you. Olive oil contains antioxidants that can lower LDL cholesterol and leave alone HDL cholesterol, the kind that helps flush LDL cholesterol out of the system, the Mayo Clinic says. Almonds and walnuts are also good sources of healthy fats that can reduce blood cholesterol. Use fat-free or low-fat dairy products.
Step 2
Consume foods with soluble fiber. Oatmeal, kidney beans, apples, pears, citrus fruits, strawberries, barley and prunes are among the best sources. It is believed that soluble fiber is able to absorb cholesterol in the intestines.
Step 3
Enjoy fish with omega-3 fatty acids, which help to lower cholesterol. Mackerel, salmon, sardines, albacore tuna, herring and lake trout are fish that contain these fatty acids, according to the American Heart Association (AHA). Choose lean meats and poultry without skin. Lean beef cuts include sirloin, chuck, loin and round, the AHA says. Tenderloin and loin chops are lean pork cuts. It is best to grill, bake or broil meats and poultry. Do not add saturated or trans fats when preparing. The AHA recommends eating fish at least twice a week. Make sure the fish is baked, broiled, grilled or boiled, not breaded or fried. Not a big fish eater? Omega-3 fatty acids can also be found in canola oil and ground flaxseed.
Step 4
Fill your plate with lots of vegetables and fruits, which are rich in dietary fiber. Eat them raw and fresh as much as possible. Cooking vegetables can reduce the fiber content. High-fiber veggies include cabbage, beets, carrots, Brussels sprouts, turnips and cauliflower.
Step 5
Limit your intake of beverages and foods with added sugars such as corn syrup, sucrose, glucose, fructose, dextrose, concentrated fruit juice and honey.
Step 6
Eliminate trans fats, which can increase your LDL cholesterol and lower your HDL cholesterol, according to the Mayo Clinic. Avoid margarine, store-baked cookies, crackers and snack cakes, which contain trans fats.
Step 7
Exercise regularly. Even moderate exercise for just 30 to 60 minutes a day most days of the week can improve cholesterol levels. Daily walks, bike riding and swimming are good forms of exercise.
Tips and Warnings
- Don't smoke. If you do smoke, quitting can raise your HDL cholesterol levels, according to the Mayo Clinic. Avoid secondhand smoke as much as possible.
- Be sure to check with your doctor for an accurate blood cholesterol count. Take medication to lower your cholesterol levels if it is recommended.
