In order to reduce the cholesterol in your blood you need to lower your total cholesterol and your LDL, or bad, cholesterol, while raising your HDL, or good, cholesterol. Cholesterol is needed to help produce cells and some hormones, but excess cholesterol can stick to the walls of the arteries causing plaque build-up that can lead to heart disease. HDL cholesterol helps to rid the bloodstream of cholesterol by moving it to the liver where it exits the body. Talk to your doctor about the various levels when you go in for a cholesterol test. Cholesterol levels are measured in milligrams per deciliter of blood, or mg/dL.
Step 1
Aim for a total cholesterol count at lower than 200 mg/dL for the desired level, according to the American Heart Association (AHA). Levels of 200-239 mg/dL are considered borderline high risk. However, you may fall into the borderline high category and still be fine if your levels of LDL are low and you HDL is high. Consult with your doctor about lifestyle changes you can make to improve your levels. People with 240 mg/dL or higher may have twice the risk of heart disease as people with the desired levels, the AHA says.
Step 2
Target your HDL at high levels. The higher your HDL cholesterol the better. HDL levels at 40 mg/dL or lower for men and 50 mg/dL or lower for women raise the risk for heart disease. Normal HDL levels are 40-50 mg/dL for men and 50-60 mg/dL for women. But an HDL cholesterol count of 60 mg/dL or more is strong protection against heart disease. Maintain a healthy weight and exercise regularly to increase your HDL levels. Getting 30 to 60 minutes of physical activity a day on most days of the week is recommended by the AHA and the Mayo Clinic.
Step 3
Get a good ratio of total cholesterol to HDL, the Harvard Medical School advises. A person with a total cholesterol of 200 mg/dL, although at the borderline, and an HDL of 60 mg/dL might have about half the risk for heart disease as a person whose HDL is low at 35.
Step 4
Keep your LDL cholesterol levels less than 100 mg/dL, especially if you have any risk factors for heart disease such as family history, smoking or high blood pressure. LDL levels of 100-129 mg/dl are considered near optimal. LDL levels of 130-159 mg/dL are considered borderline high, beginning to put you at risk for heart disease. High begins at 160-189 mg/dL and very high is 190 mg/dL or over. You can help lower your LDL levels by reducing or eliminating saturated and trans fats in your meals. Your doctor may also recommend medication.
