1. Take Charge of Your Cholesterol Report
You don't have to be confused by the complicated nature of your cholesterol report. Terms, such as HDL and LDL, simply differentiate between the good and bad cholesterol in your body. Believe it or not, your body does have good cholesterol, otherwise known as HDL cholesterol. You want this number to be greater than 59 mg/dL. Optimally, the bad stuff, otherwise known as LDL, should be lower than 100mg/dL. Lastly, there are triglycerides, which are fats. Your triglyceride level shouldn't exceed 149 mg/dL.
2. Attack Bad Cholesterol With Good Food
While funnel cakes, donuts and other high cholesterol foods may shoot your LDL cholesterol through the roof, certain foods actually attack it. For example, foods high in soluble fiber, such as oat bran, apples, Brussels sprouts, beans, oranges and strawberries, actually lower your LDL. Other foods, rich in omega-3 fatty acids, such as salmon, mackerel and flaxseed, lower triglyceride levels. If you're a fan of walnuts or almonds, eat a handful every day to promote healthy blood vessels and lower LDL cholesterol. Finally, reduce LDL cholesterol by coating your morning toast with plant-sterol-fortified butter.
3. Shake up Your Daily Routine With Exercise
Research suggests that exercise has a positive effect on cholesterol levels, lowering both triglycerides and LDL cholesterol. Moreover, regular and vigorous exercise has been shown to increase HDL cholesterol in some people. Fortunately, to get these benefits, you don't need to run a marathon or triathlon. A simple walk for 30 minutes a day, or two 15 minute walks a day will do the trick.
4. Quit Bad Habits Before They Become Bad Cholesterol
Smoking and alcohol consumption are culprits when it comes to a bad cholesterol report. Drinking too much alcohol can result in a higher triglyceride level. This doesn't mean you can't have a drink now and then, but you should limit your drinking to one glass per day if you're a woman, and no more than two glasses a day if you're a man. While drinking is acceptable in moderation, smoking is not. Research suggests that smoking may decrease HDL cholesterol. Furthermore, smoking makes your blood more likely to clot, increasing your risk for heart attack and stroke.
5. Knock out High Cholesterol With Medication
If exercise and diet don't lower your cholesterol, it may be time to try medication. There are several medications on the market including statins niacin, bile-acid resins, fibric acid derivatives and cholesterol absorption inhibitors. Each drug works differently; therefore, you and your doctor should select the best medication based on your cholesterol profile. Keep in mind that these medications do have side effects, which need to be monitored by you and your doctor. Specifically, your doctor may require periodic tests of your liver function. Also, avoid grapefruit juice and grapefruit, as it can limit your liver's ability to process the medication.
