Too much cholesterol in your blood can lead to heart disease. There are two types of cholesterol. High-density lipoprotein (HDL) is known as the good cholesterol. It is believed to help protect against heart disease. HDL tends to be eliminated from your body through your liver, so it does not accumulate in the bloodstream. Low-density lipoprotein (LDL) is considered the bad cholesterol, because it tends to stay in the body and can build up on the walls of your arteries and harden them. The goal is to keep your total cholesterol levels low, raise your level of HDL and lower your level of LDL.
Step 1
Control your cholesterol intake. The American Heart Association (AHA) states that if your LDL level is high, you should not eat more than 200 mg of cholesterol per day. The AHA also suggests that you cut back on saturated and trans fats since they can raise your cholesterol levels. Saturated fats should make up no more than 7 percent of your daily calorie intake and trans fat no more then 1 percent. In addition, AHA reports that "monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol; some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated and trans-fat diet."
Step 2
Eat the right foods. According to the Mayo Clinic, foods such as oatmeal, kidney beans, apples, pears, barley and prunes contain soluble fiber, which may reduce your LDL levels. Soluble fiber interferes with your body's ability to absorb the cholesterol. The Mayo Clinic states that "10 g or more of soluble fiber a day decreases your total and LDL cholesterol." Other foods to include are margarines that contain plant sterol or stanol esters, which also have been shown to lower cholesterol. In addition, adding a handful of nuts to your diet each day will help.
Step 3
Exercise regularly. Regular aerobic exercise can help to change your cholesterol levels. It can lower your LDL and raise your HDL numbers. In addition, exercise can help you lose weight and maintain a healthy weight. The National Heart Lung and Blood Institute recommends that you get 30 minutes of moderate aerobic activity most days of the week. Aerobic activities include brisk walking, biking, swimming and dancing.
Step 4
Take medication. If making lifestyle changes does not lower your LDL level enough, talk to your doctor about medication. The most commonly used cholesterol-lowering medication is statin drugs. These work by inhibiting the production of cholesterol in your liver. Statins not only lower your cholesterol but also help protect you against heart disease.
Tips and Warnings
- Talk with your health care provider before making any drastic changes to your diet or starting an exercise program. Other conditions you have may need to be considered as well.
- Get your blood cholesterol levels checked regularly as high cholesterol can exist with no signs or symptoms. Remember, heart disease is a "silent killer."
