How to Reduce a Cholesterol Particle Count

There are two types of cholesterol in your body: low-density lipoprotein (LDL) cholesterol (bad cholesterol) and high-density lipoprotein (HDL) cholesterol (good cholesterol). High levels of LDL cholesterol in the blood lead to plaque buildup on the walls of arteries and can lead to circulatory problems, heart disease and stroke. If a physician has diagnosed you as having elevated levels of bad cholesterol, there are a number of things that you can do to help lower it.

Things You'll Need

• Healthy foods
• Active wear

Show More

Instructions

• 1

  Fill your diet with heart-healthy foods. Most of the cholesterol found in our bodies comes from our diet. Foods known to actually lower bad cholesterol levels include high-fiber (i.e. oatmeal), fish that is high in omega-3 fatty acids (i.e. salmon), nuts with no added salt or oils (i.e. walnuts and almonds), and foods fortified with plant sterols or stanols (i.e. olive oil). A combination of these foods as well as a diet high in fruits, vegetables and whole grains can lower your risk for heart disease.

• 2

  Get active and lose weight. Being overweight can heighten bad cholesterol levels. If you are overweight, consult with your physician before beginning a weight loss and exercise regime. You should aim to workout for 30 minutes at least three times per week in order to see a decrease in cholesterol levels.

• 3

  Quit smoking and avoid over-consumption of alcohol. Quitting smoking can raise the levels of good cholesterol in your body. If you consume alcohol, do so in moderation. Males should drink no more than two alcoholic drinks per day, women should drink no more than one.

• 4

  Seek medical advice if lifestyle changes do not help to decrease the levels of bad cholesterol in your blood. Your physician may recommend that you take prescription medications in order to maintain healthy cholesterol levels, thus reducing your risk for circulatory disorders, heart disease and stroke.