If you have been told that your cholesterol level is too high, then you will need to take steps to help lower your levels. Too much cholesterol in the bloodstream can clog your arteries and increase your risk for heart disease, heart attack and stroke. If the arteries become severely blocked, then you may need surgery. While there are medications to help lower your cholesterol, lifestyle changes are usually the first option, unless your cholesterol levels are dangerously high. This means eating a healthy diet and getting regular exercise.
Step 1
Talk to your doctor first. If you want to start an exercise regimen, check with your physician first so you know what level and type of exercise is safe. According to the National Heart, Lung and Blood Institute, regular exercise can help to lower both your LDL (or bad cholesterol) and triglyceride levels. They suggest that you start off slowly with low-to-moderate-level activities. This includes taking a walk, using the stairs and doing more of daily activities such as housework and gardening. When you feel that you are ready to progress, try to incorporate moderate cardiovascular exercise.
Step 2
Participate in moderate cardiovascular exercise. The American Heart Association recommends getting at least 30 minutes of moderate exercise on most days of the week. They state that "For some people, regular physical activity affects blood cholesterol level by increasing the level of HDL (good) cholesterol." Having a high HDL or good cholesterol level has been shown to have protective effects against heart disease. The most efficient type of exercise is aerobic activity. This includes brisk walking, swimming, dancing and biking. If you are new to exercise, start with three 10-minute periods and gradually work up to a 30-minute session. Visit the AHA website for tools and information to help you get started.
Step 3
Eat foods that may help to improve your numbers. The Mayo Clinic suggests incorporating the following foods into your diet. Eat 10 g of oatmeal, oat bran or soluble fiber per day, as this may help to lower your bad cholesterol level (LDL) and reduce the amount of cholesterol your body absorbs. Good choices include beans, bananas, apples, pears and prunes. In addition, try to get 1.5 oz. of nuts such as almonds, pecans, pistachios and walnuts. They have also been shown to possibly reduce your risk of heart disease. Foods that are fortified with sterols or stanols are also helpful to block cholesterol absorption. Good choices include 2 g daily of margarine, orange juice, cooking sprays and yogurt that state that they are sterol-fortified.
Step 4
Include fish and omega-3 fatty acids into your dietary plans. Try to get at least two servings per week of fish such as mackerel, sardines, albacore tuna and salmon that are baked or grilled. Ground flaxseed and canola oil are additional sources. The Mayo Clinic suggests including 2 tbsp. of extra-virgin olive oil daily may also help to lower bad cholesterol and raise the good.
Step 5
Reduce your intake of saturated and trans fat. The U.S. Food and Drug Administration suggests that you look for unsaturated fats because saturated fats, trans fats and dietary cholesterol can all raise bad cholesterol levels in the blood. However, unsaturated fats (monounsaturated and polyunsaturated) do not appear to raise bad cholesterol levels. Visit the FDA website to learn how to read nutrition labels and reduce your intake of fats.
Tips and Warnings
- Avoid crash diets or extreme exercise programs. You should exercise at a level that challenges you but does not wear you out or cause pain. Work with a trainer to make sure you are exercising correctly. Try joining a class or work out with a friend to stay motivated. Eat a well-balanced diet and never eliminate a food group from your diet.
- Stop any exercise that causes chest pain, dizziness or trouble breathing. Start off slowly to avoid injury and excessive muscle soreness. If you are trying to lose weight, aim for no more then two pounds per week unless under a doctor's supervision.
