Cholesterol is a naturally occurring substance in the body that is produced by the liver. Its main functions are to produce cells and release hormones. It is composed of HDL (high-density lipoproteins) which is your "good" cholesterol and LDL (low-density lipoproteins) which is your "bad" cholesterol. A healthy reading would have your HDL numbers at 60mg/dL or above and your LDL numbers at 100mg/dL or below. If you are currently experiencing a lower HDL and higher LDL than is healthy, there are several things you can do to balance them out.
Step 1
Quit smoking and avoid breathing in secondhand smoke. Smoking can damage your lungs and also cause damage to your blood vessels and decrease your HDL levels. Give it up if you currently do it and don't pick up the habit if you do not.
Step 2
Eat less food to promote weight loss. According to the Heart, Lung and Blood Institute, losing weight if you are overweight can help lower LDL. Cut back on your daily intake by 500 calories. This can help promote1 lb. of weight loss per week.
Step 3
Consume foods that are high in soluble fiber. According to the Mayo Clinic, foods that are high in soluble fiber can lower your LDL levels. Include foods in your diet like apples, bananas, beans, prunes, psyllium and barley. Mix up a bowl of oatmeal for breakfast and add chopped up bananas to make a meal that is high in soluble fiber. Aim for at least 10g of soluble fiber daily.
Step 4
Prepare cold water fish for dinner that has omega-3 fatty acids. According to the University of Maryland Medical Center, fish that contains omega-3 fatty acids can help increase HDL cholesterol and decrease triglycerides. Salmon, halibut, lake trout, herring and mackerel are all examples of these fish. Walnuts and flaxseed are also good sources of omega-3.
Step 5
Perform any type of exercise for 30 to 60 minutes on most days of the week. Running, biking, swimming, playing tennis, walking, weight lifting and kick boxing are all acceptable forms of exercise. Work out in two to three sessions a day if you are pressed for time.
Step 6
Visit your doctor and ask her about prescription medications. Statins, fibrates and niacin are all types of drugs that can lower your LDL and raise your HDL.
