How to Reduce Cholesterol Buildup

To prevent cholesterol from building up in your arteries, you need to lower or control the level of low-density lipoprotein (LDL) cholesterol in your blood. LDL cholesterol is also referred to as "bad" cholesterol, and high levels of LDL lead to greater risk of heart disease. A normal total cholesterol level is less than 200 mg, and your LDL levels should be less than 130 mg. A borderline high LDL level is 130 to 159 mg, and above 160 mg is considered high.

Things You'll Need

• Exercise
• Healthy diet

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Instructions

• 1

  Eat a healthy diet low in saturated fat and cholesterol. Doctors advise that you eat a balanced diet rich in whole grains, which have soluble fiber, as well as legumes, plants and unprocessed foods. Your diet should contain healthy levels of HDL, or "good" cholesterol, which is present in olive oil. HDL cholesterol helps eliminate LDL cholesterol in the blood. Changing your diet is one of the most important factors in preventing the buildup of cholesterol.

• 2

  Talk to your doctor about taking a cholesterol-lowering medication known as a statin, which is successful in lowering cholesterol in a variety of patients.

• 3

  Do at least 30 minutes of aerobic activity five to seven days a week for at least 12 weeks. Use cardio equipment in a gym, play sports, and walk or jog outside. The goal is to raise your heart rate for an extended period of time. If you combine a healthy diet with a workout routine for a couple of months, you should see your LDL cholesterol level decrease.

• 4

  Consider taking a niacin supplement. Niacin is a B vitamin that is used to lower bad cholesterol by increasing levels of HDL. Niacin can have negative side effects if used with a statin, so talk to your doctor before taking this supplement.