How to Lower Total Cholesterol Levels to 226

Your cholesterol level is a good indicator of heart health and risk of stroke. While there are different facets of the cholesterol test (good cholesterol, bad cholesterol, triglyceride level), the total number is what most people concentrate on. Your cholesterol is measured in milligrams per deciliter of blood (mg/dL), and the American Heart Association recommends a level of 200 or below for optimum health. 200-239 mg/dL is considered borderline high, and people with 240 mg/dL and above are considered at higher risk for heart disease. If you are trying to lower your cholesterol, you can make several diet, exercise, and lifestyle changes. Small steps can help bring your total cholesterol level to 226, and ideally, even lower.

Instructions

• 1

  Get your cholesterol tested regularly after age 20, especially if you have a family history of heart disease or stroke. Know your numbers, and ask your doctor to explain exactly what each measurement means for your health.

• 2

  Cut out whole milk products, butter, cheese, high-fat meats, and fried foods as much as possible. Add foods with high soluble fiber, such as oatmeal, and ones high in Omega-3 fatty acids, like fish such as salmon, albacore tuna, and mackerel. A handful of nuts, like almonds, walnuts, or pecans, has been shown to lower cholesterol, according to the Mayo Clinic.

• 3

  Ask your doctor about adding dietary supplements to your daily regimen. The same healthy Omega-3 fatty acids found in fish can also be taken in vitamin form, which has been shown to raise good cholesterol numbers, according to the National Heart, Lung, and Blood Institute.

• 4

  Look for certain foods, like some orange juices or margarines, that have been fortified with plant sterols that give good cholesterol levels a healthy boost. Check labels carefully for specifics.

• 5

  Aim to get at least 30 minutes of exercise a day, whether it's swimming, biking, jogging, or even taking a brisk walk. Do something you enjoy that increases your heart rate. According to the Mayo Clinic, good cholesterol levels can increase by about 5 percent after just two months of frequent aerobic exercise.

• 6

  Consult with your doctor about being prescribed medication that has been approved by the FDA to help lower cholesterol. Based on your current cholesterol level, family history, and cardiac health, you could benefit from one or a combination of drugs.