|  | Conditions Treatments | Cholesterol

Most Effective Way to Lower Cholesterol

Combating high cholesterol takes a multifaceted approach. It's difficult to simply isolate one factor, such as taking cholesterol-lowering medicine, and say that alone can effectively decrease your numbers. However, through a combination of dietary and lifestyle changes, you can exert a powerful effect on your cholesterol, and in turn improve your overall health.

  1. Understanding a Carnivorous Diet

    • Dietary cholesterol only comes from meat (beef, ham, etc.) and animal by-products (cheese, milk, butter). One obvious way to effectively lower your cholesterol is to consume fewer meat products. It can be as simple of a change as switching out one meat-centric meal per week for one with more vegetables and whole grains. Instead of a hamburger, opt for a black bean burger. Or take a more drastic approach and try a vegetarian or a vegan lifestyle, where you cut out varying degrees of meat and animal by-products. According to PETA, the average American's cholesterol is about 210, whereas a vegetarian has 161 and a vegan has 133. With a cholesterol level under 150, you can practically guarantee you will never have a heart attack (see Reference 1).

    The Role of Fiber

    • Fiber is an active warrior in the fight against high cholesterol. It offers a heart-healthy benefit by lowering low-density lipoprotein (LDL or "bad") cholesterol levels. The Institute of Medicine recommends adults take in about 25 to 35 g of fiber each day, yet most Americans consume a mere 15 g per day. Foods high in fiber also tend to be more nutrient-dense and lower in saturated fat and overall fat. If you make even modest dietary changes to include consuming more fiber-rich foods, your cholesterol levels will decrease accordingly. Aim for more servings of oatmeal, nuts, whole grains, legumes and plenty of fruits and vegetables. Begin by replacing white bread with whole-grain bread. When using pasta, mix half bleached noodles with half whole-grain noodles until you become accustomed to the nuttier texture. Add garbanzo beans to a salad. Wake 20 minutes earlier for oatmeal and a banana before you start the day.

    Embracing the Lifestyle Factor

    • Lowering your cholesterol can be done slowly and mildly with simple changes. However, for the most benefit you must look at what you eat along with how you live your life. Even if you are not obese, just relatively overweight, you serve yourself well if you lose a few pounds. Losing 5 to 10 lbs. can have a positive impact on your cholesterol levels. Exercise is also crucial. You don't need to spend all day at the gym or run a marathon to reap the benefits of exercise. Move for at least 30 minutes a day doing what you like to do: gardening, dancing, or kicking a ball with your family. If you need another reason to quit tobacco, stopping smoking will improve your HDL (or "good") cholesterol levels.

Cholesterol - Related Articles