How to Bring Down Cholesterol

Cholesterol is an important part of a healthy diet, but getting too much of it can cause serious health problems. According to the Centers for Disease Control and Prevention, high cholesterol levels are a problem for 17 percent of Americans over age 20. Though you can't control some of the factors that contribute to high cholesterol---such as your age and family history---there are a number of positive steps you can take to bring down your cholesterol levels.

Instructions

• 1

  Eat more fiber every day. Foods high in soluble fiber---including oatmeal, kidney beans, pears, apples, prunes and barley---slow down your body's production of LDL, or "bad" cholesterol.

• 2

  Eat nuts a few times each week. Walnuts, almonds, hazelnuts and pistachios are rich in polyunsaturated fatty acids, which lower cholesterol.

• 3

  Substitute fatty fish for meat twice a week. Salmon, tuna and mackerel are all good sources of omega-3 fatty acids that help lower cholesterol levels, and the American Heart Association recommends two servings of these types of fatty fish each week to help improve heart health and manage cholesterol.

• 4

  Trim the fat from your diet. High-fat foods often contain more cholesterol than your body needs, so avoid high-fat foods or look for lower-fat substitutions. Minimize your intake of full-fat dairy products, baked goods, processed meats such as bacon and salami, and tropical oils, such as coconut oil.

• 5

  Get 30 minutes of exercise each day. High cholesterol is frequently associated with carrying extra weight, so regular exercise, such as biking, swimming, yoga or walking, can be an important part of lowering cholesterol levels.