How to Get Rid of Cholesterol Problems

High cholesterol puts you at risk for many serious health problems including heart attack and heart disease among others. While a genetic component sometimes exists, high cholesterol is largely a result of poor lifestyle choices. The good news is that making better lifestyle choices can dramatically lower cholesterol. Medications are also available if these changes are not sufficient. You need to commit to better ways of living if you want to keep your cholesterol under control.

Instructions

• 1

  Lower your intake of bad fats like saturated fats and trans fats. Saturated fats are largely found in animal products and anything made with them. You do not need to give up these foods completely, but you need to cut back. Choose low fat dairy, lean meats and opt for egg whites rather than the whole egg. Trans fats are prevalent in fried foods and anything listing partially-hydrogenated oil as an ingredient.

• 2

  Increase your consumption of non-animal protein sources like whole soy foods (tofu, tempeh, soymilk and soybeans), whole grains (oatmeal, brown rice, whole grain wheat) and beans. These foods are all rich in protein and are perfectly acceptable substitutes. Soy seems to exhibit direct effects on lowering cholesterol, especially when combined with a diet low in saturated fat according to the University of Maryland.

• 3

  Add heart-healthy fats to your diet in the form of cold-water fatty fish like salmon and herring, nuts, seeds, and oils like olive and canola.

• 4

  Increase your fiber intake. Fiber promotes regularity and helps excrete excess cholesterol through the stool. Fiber rich foods include fruits, vegetables, beans and whole grains. Aim for 20 to 35 g daily; consider taking a fiber supplement if you do not think you can meet this goal through diet alone.

• 5

  Exercise regularly. Aim for at least 30 minutes most days of the week. Do not start an exercise program without talking to your doctor first; he can suggest an appropriate program.

• 6

  Lose excess weight if necessary, aiming for one to two pounds a week.

• 7

  Consider using natural supplements shown to lower cholesterol levels. The University of Maryland Medical Center lists the following supplements on their website: hawthorn (1,800 mg daily three times a day), garlic (900 mg daily), olive leaf extract (1,000 mg daily), red yeast rice (1,200 mg twice a day with food), and guggul (3,000 to 6,000 mg daily).

  Do not use garlic if you take blood-thinning medications, including aspirin therapy. Do not use natural supplements to lower cholesterol without talking to your doctor first, especially if you are already taking cholesterol-lowering medications.

• 8

  Talk to your doctor about available medications if lifestyle modifications are not working for you. You will still need to commit to healthy choices, however. They work to lower amounts of bad cholesterol in the blood and/or raise levels of good cholesterol. Your doctor will determine the most appropriate treatments for you.