There are three components to your total cholesterol, HDL (high-density lipoprotein), LDL (low-density lipoprotein) and triglycerides (a type of fat). HDL is called "good cholesterol" because it is believed to help remove cholesterol from the body by transporting it to the liver. LDL, conversely, is the "bad cholesterol," as too much LDL in the blood can raise your risk of heart disease. Lowering your cholesterol will focus on decreasing your LDL and triglycerides and raising your HDL.
Improve Your Diet
According to the American Heart Association, saturated fat, found in foods such as full-fat dairy products, meats, palm oil, coconut and coconut oil, is the main dietary cause of high cholesterol in the blood. Avoid foods that are fried and baked and processed foods that are made with saturated, trans and partially hydrogenated fats. Swap that morning doughnut for a heart-healthy bowl of oatmeal. Oats, apples and oranges are all good sources of soluble fiber, which help to lower your cholesterol. Limit your consumption of animal products, and add more vegetables, whole grains and fresh fruits.
Quit Smoking
Smoking cigarettes lowers your HDL and puts you at increased risk for heart disease. The American Heart Association also cites the dangers of being exposed to smokers, indicating that secondhand smoke is responsible for 22,700 to 69,600 premature deaths in the United States each year from heart and blood vessel disease.
Exercise
Exercise has a number of heart-healthy benefits, including improving your cholesterol and fat levels. Guidelines from the Centers for Disease Control and Prevention encourage working up to two hours and 30 minutes of moderate-intensity aerobic activity, such as walking or biking, and one hour and 15 minutes of vigorous-intensity aerobic activity, such as swimming, running and jumping rope (or an equivalent mix of moderate and vigorous activity) each week.
Manage Your Weight
If you are overweight, losing weight will improve your cholesterol. The Mayo Clinic advises that even a small weight loss of 5 to 10 pounds can lower cholesterol levels. Eliminating cholesterol-raising foods, managing your calories and exercising regularly will help you lose weight. Keep a journal of your diet and exercise; this can motivate you to stay on track as well as identify any problem areas.
Prescription Drugs
Lifestyle changes are the first line of therapy to lower cholesterol. If changes are made and your cholesterol remains high, your doctor may prescribe medication.
