1. Cholesterol Can Kill
Lowering high cholesterol is a healthy choice, but your body needs some cholesterol for proper cell function and hormone production. Too much bad cholesterol in the blood increases your risk of stroke and heart disease. Obviously, you must strike a balance in your diet.
2. Know the Good From the Bad
Low-density lipoproteins (LDLs) are considered "bad" cholesterol because they build up on the inner walls of your blood vessels and cause atherosclerosis. High-density lipoproteins (HDLs) are called "good" cholesterol because they carry excess cholesterol out your blood and to your liver where it is passes from your body. Triglycerides are also part of your total cholesterol count, and high counts often signal a likelihood of high LDL levels and low HDL levels.
3. Learn Your Levels
One of the most important health tests your doctor can order is a cholesterol screening. If your doctor doesn't test for cholesterol, request the test yourself. Get a fasting "lipoprotein profile" every 5 years if you are 20 or over. The test requires that you don't ingest any food, drinks or pills for 9 to 12 hours. Look over the results with your doctor to form a treatment plan if your bad cholesterol or triglyceride levels are high.
4. High Cholesterol Diets
High cholesterol diets are safe and effective in lowering cholesterol. Eat a variety of fruits and vegetables, whole grains, lean meats, low-fat dairy, fatty fish (such as salmon), beans, nuts and unsaturated oil to lower cholesterol naturally. Though you may love your butter, lower your intake of it and any other animal fats, such as egg yolks, cheese, whole milk, ice cream and processed meats. Any boxed foods, including cookies, chips and crackers, are likely to contain trans-fats so limit them as well. Saturated oils (such as palm or coconut oil), shortenings and partially hydrogenated margarine also are out. Lower your consumption of fried food to complete your cholesterol fighting diet.
5. Lose Weight to Lower High Cholesterol
If you're overweight, you are likely to have high cholesterol. Your diet can help you lose weight, but you also have to get active. Walk, jog, swim or participate in any pastime that gets your heart rate up. You can't burn fat, lose weight or lower cholesterol with exercise unless your heart rate is within your target heart range, so choose an exercise routine that gets your heart pumping.
