How to Deal With High Cholesterol

According to the American Heart Association, heart disease is America's No. 1 killer. One cause of heart disease is high cholesterol. This waxy substance is produced by your liver and found in some foods. It builds up in your blood vessels, diminishing the amount of blood flow to your heart. Your genetics will determine the amount of cholesterol your body makes, and the only way to change that is through prescription medication. You can try to lower your total cholesterol level by changing your diet to include more healthful foods, losing weight and increasing your exercise.

Instructions

• 1

  Eat eight to 10 servings of fruits and vegetables each day. Eat whole grain bread and pasta, fat-free dairy products, lean meats and at least two servings of fish each week. Avoid fried foods and cook with unsaturated vegetable oils like corn, olive, canola and soybean.

• 2

  Avoid processed foods like hot dogs, bologna and sausage. Limit your intake of butter, cheese, ice cream, whole milk products, baked goods, saturated oils and fatty meats.

• 3

  Quit smoking. Smoking increases the cholesterol in your blood. Ask your doctor for help because he can offer prescription medications that can help you quit.

• 4

  Lose weight if you are overweight. Limiting fat intake, eating more produce, eliminating junk and cutting out fast food should help you to lose weight. If you need additional help, ask your doctor.

• 5

  Get regular exercise. Exercise helps to reduce the cholesterol level and keeps your blood flowing and heart working smoothly. Take regular walks, and do some aerobic exercise that raises your heart rate.

• 6

  See your doctor. He can tell you if your cholesterol is high enough to warrant treating with medication and will ask you to make regular appointments for monitoring your cholesterol level.