Maintaining healthy cholesterol levels is imperative in the prevention of diseases such as stroke, blood clots and heart disease. There are two types of cholesterol: low-density lipoprotein (LDL), or bad cholesterol, and high-density lipoprotein (HDL), or good cholesterol. The goal is to lower bad cholesterol and raise good cholesterol. LDL cholesterol can be controlled with diet and exercise if you understand the guidelines. All foods with cholesterol do not need to be avoided, but the truth is that saturated fats and trans fats are the biggest enemy and directly affect the circulatory system to raise blood cholesterol levels.
Step 1
Read labels carefully when at the grocery store in order to know the fat and cholesterol amount of item. Buy lean meats such as chicken and fish.
Step 2
Purchase low fat dairy for essential nutrition and assistance in lowering cholesterol. Milk, yogurt and other dairy products are all available in low fat and nonfat.
Step 3
Replace saturated fats with monounsaturated and polyunsaturated fats as much as possible. These unsaturated fats are found in vegetable oils, and using these for cooking will help lower saturated fat intake resulting in lower cholesterol.
Step 4
Use lighter oils such as olive and canola oil when cooking lean meats. Do not fry food in fattier oils such as coconut oil, palm oil or margarine.
Step 5
Eat a diet rich in non-animal products such as whole grains, fruits and vegetables. These foods are high in fiber and help to lower blood cholesterol and are rich in vitamins and minerals.
Step 6
Find foods rich in antioxidants to prevent cholesterol from going through the oxidation process. This prevents cholesterol from moving from the blood to the lining of the blood vessels.
Step 7
Partake in some form of aerobic exercise for 30 minutes everyday to reduce cholesterol. Obesity is directly linked to high LDL cholesterol. Some examples of aerobic exercise are walking, jogging, biking and other activities that raise the heart rate.
Tips and Warnings
- All dairy contains the same nutrients. In other words, you do not miss any nutrition by switching from whole milk to reduced fat or skim milk. All of these instructions will also help you lose weight. Diet and exercise lower LDL cholesterol (bad cholesterol) and raise HDL cholesterol (good cholesterol).
- If you are extremely overweight, talk to a physician before beginning an exercise program.
Things You'll Need
- Chicken and/or fish
- Olive oil and/or canola oil
- Fruits, vegetables and whole grains
- Treadmill and/or bike
