How to Lower Bad Cholestral

Lowering bad cholesterol is related to a healthy diet and regular workout regimen. Additionally, your physician may write prescriptions to reduce cholesterol levels that cannot be corrected with diet and exercise alone. Begin your program with a physical examination, and learn the difference between "good and "bad" cholesterol. If you understand the importance of managing bad cholesterol levels, you will be motivated to make the necessary lifestyle changes to improve your health.

Things You'll Need

• Physical examination
• Blood test
• Foods high in soluble fiber
• Gym membership

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Instructions

• 1

  Contact a licensed medical professional to conduct a physical examination. Your exam should include a blood test measuring cholesterol levels. Indicate that you are interested in managing your cholesterol levels, and have the physician verify that your body is fit for exercise. Your doctor will help you understand your blood test results.

  The American Heart Association describes high-density lipoprotein (HDL) as "good" cholesterol. Experts believe that HDL protects against heart attack because it works to transport cholesterol back to the liver, where it is eliminated.

  Low-density lipoprotein (LDL) cholesterol is the "bad" cholesterol that travels through your bloodstream. LDL builds up within your arteries over time as plaque and may close the passageway over time. Blood clots could form in your arteries and lead to heart attacks and strokes. Additionally, triglycerides are fats made within the human body. High levels of triglycerides usually signal high overall cholesterol counts with greater proportions of LDL cholesterol.

• 2

  Manage and eliminate the consumption of alcohol and tobacco. Excessive abuse of alcohol elevates blood pressure, which compounds the effects of high cholesterol. Meanwhile, smoking reduces the good HDL cholesterol and increases the potential for blood clots. Tobacco chemicals damage the artery walls, which allows debris to attach. Smokers and drinkers with high cholesterol must announce their intentions to quit and locate strong support groups to help monitor these habits.

• 3

  Regulate dietary intake by limiting exposure to foods that are high in cholesterol and saturated fat. Meat, fried foods, eggs, butter and desserts should be eaten only in moderation. The Mayo Clinic suggests that you replace foods that are high in saturated fats with low-fat protein sources, such as skim milk, egg whites and fish. Further, you should eat more fruits, vegetables and oatmeal to increase the soluble fiber content of your diet. Soluble fiber reduces cholesterol.

• 4

  Focus on structuring a regular workout routine. Excess weight and body fat lead to high cholesterol levels. Exercise reduces overall cholesterol levels, while actually increasing the amount of good HDL cholesterol within your bloodstream. Set a goal of incorporating 30 to 60 minutes of daily exercise into your regimen. Beginners will find that even brisk walks are helpful. Apply for and use your gym membership for moderate physical activity.

• 5

  Schedule another appointment within six months to one year of the cholesterol-lowering program, if your doctor has not already suggested a follow-up examination. Medicine will be prescribed in the event that diet and lifestyle changes show no signs of dropping your cholesterol readings to manageable levels. The American Heart Association labels statins and HMG CoA reductase inhibitors as the type of drugs that are taken to reduce bad LDL cholesterol.