How to Reduce Your Cholestrol

Cholesterol is a waxy substance made by your liver that is found in every cell of the body. It is essential for many processes, including fat digestion and the production of hormones. Unfortunately, an excess amount of cholesterol, particularly bad cholesterol, can cause serious health problems. Diets high in saturated fat and trans fat will increase blood cholesterol levels, as will obesity and a sedentary lifestyle. You can reduce your cholesterol through incorporating a healthier diet, taking cholesterol medication and by becoming physically active.

Instructions

Reducing Your Cholesterol

• 1

  Arrange an appointment with your physician for consultation regarding your cholesterol and the lifestyle changes that you plan to initialize. Talk to your physician about possible cholesterol-lowering drugs that can be prescribed for your use, such as statins, which prevent the formation of cholesterol, or niacin, which lowers triglycerides and bad LDL cholesterol while raising good HDL cholesterol.

• 2

  Change your diet to focus on lowering your cholesterol through foods. Incorporating foods with soluble fiber, raising good HDL cholesterol and obtaining plant sterols and stanols can reduce cholesterol levels and improve your health nutrition profile. Focus on foods such as oats and whole grains, beans, nuts, vegetable oils, fruits, soy and fish to improve your health and lower cholesterol.

• 3

  Write in your food diary regularly to make note of what you have eaten that day. Calories, fats and cholesterol should be written down for every meal to keep a tab on your nutrition profile. Write down which foods work for your diet and eating habits, and which foods do not.

• 4

  Purchase a gym membership or begin a workout routine at home that incorporates weight training and cardiovascular training. Regular physical activity for up to 30 minutes on most days of the week is recommended for everyone, and can help raise the good HDL cholesterol levels while lowering bad LDL levels.