Although cholesterol has a bad reputation, it plays an important role in your body by creating new cell membranes and producing hormones. Your body produces two main types of cholesterol; HDL, high-density lipoproteins and LDL, or low-density lipoproteins. Known as the "bad" cholesterol, high levels of LDL, increase your risk of suffering a heart attack or stroke. A variety of options are available to help improve your levels of LDL, from dietary and lifestyle changes, to medications.
Step 1
Add more soluble fiber to your diet. Soluble fiber absorbs the cholesterol in your intestines, carrying it out of your body; resulting in lower LDL levels. According to doctors at Mayo Clinic, consuming 10g or more of soluble fiber a day may significantly reduce your LDL levels. Beginning your day with a bowl of natural oatmeal and a piece of fruit is an easy way to obtain those 10g.
Step 2
Reduce your overall fat intake. Lisa Nelson, a registered dietitian and licensed nutritionist, recommends eating fewer saturated and trans fats to help lower LDL levels. Saturated fats are commonly found in animal products, such as red meat, eggs and whole-milk dairy products. Trans fats are typically hidden in snack foods, such as cakes, pies, cookies and chips. Simply replace that T-Bone with a chicken breast or fish, consume low-fat or non-fat dairy products, and reduce the amount of junk food in your diet.
Step 3
Increase the amount of your daily exercise. According to Nelson, an increase in physical activity can decrease your LDL cholesterol. Thirty minutes of exercise a day, four to seven days per week, is all you need to see results.
Step 4
Add plant sterols and stanols to your diet. Sterols and stanols are natural substances that can lower your levels of LDL, by preventing your body from absorbing it. Dr. Thomas Behrenbeck, a noninvasive cardiologist and professor for the Mayo Medical School, states that consuming just 2g per day can decrease your LDL levels by 10 percent over a period of time. Since sterols and stanols are found only in certain foods, some foods are now being fortified with them. These foods include orange juice, margarine spreads and yogurts.
Step 5
Take prescription medications. If your dietary and lifestyle changes have proven to be unsuccessful, your doctor may suggest a cholesterol-lowering medication. According to the American Heart Association, the most effective medication for decreasing your LDL levels are statins. They reduce the amount of cholesterol produced naturally by your body, thus lowering your cholesterol. The most common statins currently on the market include Lipitor, Zocor and Crestor.
