How to Normalize Your Cholesterol

Fatty streaks begin to accumulate in arteries during teenage years. By young adulthood, plaque may begin to form as a result of genetics, diet, and level of activity, according to the book "Exercise in Health and Disease" by Michael L. Pollack and Jack H. Wilmore. As an adult, you need to monitor your cholesterol level to be in charge of your health. High cholesterol is a risk factor for coronary artery disease but you do have some control. If your total cholesterol creeps up over 200, it is time to normalize your level.

Instructions

• 1

  Know what cholesterol levels should be for good health. There are three main parts to your overall total cholesterol score. Low-density lipoproteins (LDLs) are harmful and are the ones to keep under control. These deposit plaque in your arteries. Ideally, keep these below 100 milligrams per deciliter (mg/dl). High-density lipoproteins (HDLs) are the good ones that can collect and remove plaque. A good score is above 60 mg/dl. Triglycerides are fats, and these also need to be lower than 150 mg/dl. Make it a goal to get your total cholesterol score below 200 with a higher ratio of HDLs to LDLs.

• 2

  Eat healthy low-fat foods and limit your intake of fat. The American Heart Association recommends avoiding fried foods, butter, saturated fats (donuts) and solid fats (shortening). Fatty meats also should be avoided. Get plenty of fruits and vegetables, low-fat milk, and lean meats like turkey and fish. Watch the condiments that you use on salads and sandwiches as many of these have a high fat or sugar content. You can start normalizing cholesterol levels with healthy eating in just a few months.

• 3

  Lose weight. Eating low-fat foods is a good start, but you may also need to drop pounds to normalize cholesterol levels. Belly weight has been associated with higher risk of heart disease because mid-section fat is a good indicator of visceral fat (more linked to disease), according to the UAB Medicine website. To lose excess weight, you can cut back on the total number of calories you eat, spread your calories out over the whole day, and become more active.

• 4

  Get plenty of exercise. In particular, aerobic exercises such as walking, biking, dancing, swimming and tennis are good choices. These get the large muscle groups moving and burns calories. Exercise can increase HDL levels, lower triglycerides and change your cholesterol ratio for the better. Do bouts of 10 to 15 minutes of exercise several times a day, or 30 to 40 minute workouts most days of the week. Exercise in conjunction with better eating is one of the best ways to bring cholesterol levels down.

• 5

  Decrease stress. High stress leads to the production of cortisol, the stress hormone, and can actually promote belly fat. Stress can also make you turn to bad habits like smoking. The American Heart Association states that smoking can decrease your HDL levels. Overly stressed individuals also turn to high-fat comfort foods or alcohol. Both can increase LDLs and total cholesterol levels. Try Yoga, massage, meditation or exercise to lower stress. and cholesterol levels.