How to Lower Bad Cholesterol & Raise Good Cholesterol

Cholesterol is an essential nutrient for building cells and hormones in the body, but too much of it can lead to a number of serious health concerns. High levels of LDL, also known as "bad cholesterol," can lead to cholesterol build-up and blockage in the bloodstreams. High levels of HDL, or "good cholesterol," on the other hand, help clear excess cholesterol from the blood and transfer it to the liver to be eliminated from the body. There are a number of ways to lower your bad cholesterol levels while raising your good cholesterol levels.

Instructions

• 1

  Spend 30 minutes each day being active. That's the amount of exercise the U.S. Surgeon General recommends most adults get every day. According to the American Heart Association, exercise helps your body produce more good cholesterol, and a healthy body weight is also associated with lower levels of bad cholesterol.

• 2

  Cut foods that contain saturated fat, trans fat and dietary cholesterol out of your diet, or indulge in them only occasionally. These foods---which include tropical oils, whole-fat dairy products, baked goods and processed meats---increase your body's production of bad cholesterol.

• 3

  Eat more foods containing soluble fiber, which slow down the body's LDL production. Look for fiber-rich foods like oatmeal, kidney beans, pears, apples, prunes and barley.

• 4

  Eat more foods with polyunsaturated and omega-3 fatty acids, which lower bad cholesterol levels. Try eating fatty fish---such as salmon, mackerel or tuna---two to three times a week or snacking on healthy nuts, such as walnuts, almonds, hazelnuts and pistachios.

• 5

  Talk to your doctor about medications to help lower cholesterol if your bad cholesterol levels are very high.