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Things That Could Reduce Cholesterol

Cholesterol levels are determined by three main factors: diet, exercise, genetics. The latter factor is one we have no control over, but the former two we can alter if necessary. When cholesterol levels are high, the likelihood of heart disease or a stroke increases. Some simple behavior modifications can help lower cholesterol and enhance overall health.

  1. Lose Weight

    • If you are obese or weigh more than you should, this can cause heightened cholesterol levels. Being overweight can agitate the metabolism of dietary fat. Even though you may consume less fat in your diet, you may not see lower cholesterol results until excess pounds have been shed. Even losing a modest amount such as 5 to 10 lbs can have a significant effect on your cholesterol profile. This will not only affect cholesterol, but it can help decrease the risk of diabetes as well as lower high blood pressure.

    Aerobic Exercise

    • Moderate physical activity paves an excellent path toward a stellar cholesterol profile. Cholesterol is made up of two numbers derived from HDL (good) and LDL (bad) cholesterol. Exercise performed at a moderate intensity will help lower LDL and exercise at high intensity will elevate HDL cholesterol. Any activity that raises heart rate for at least 30 minutes a day five days a week will improve cholesterol readings. Engage in an activity you enjoy whether it be walking, swimming, jogging, bicycling. It will get your heart pumping and decrease risk of heart disease.

    Good Fats vs. Bad Fats

    • If you have high cholesterol, your doctor probably told you to decrease your fat intake. You should know, however, which fats are good and which are bad. Good fats include monounsaturated and omega 3 fats. Nuts, avocados, peanut butter and olive oil are monounsaturated, and they help lower LDL while raising HDL cholesterol. Omega 3s are found in fish like salmon, herring, tuna and mackerel. These lower LDL cholesterol levels.

      Saturated fats are bad fats that should be excluded from the diet of someone with high cholesterol. These types of fats can elevate cholesterol levels more than any other food. They are found in animal products like lard, butter, cream, cheese, whole milk and red meat.

    Consult Your Doctor

    • If your cholesterol levels are at mild to moderately elevated levels, most of the lifestyle changes and modifications listed above will suffice. However, if you have severely high cholesterol, it may be necessary to take medication such as statins. Only your doctor can tell you what type of medicines and/or lifestyle changes may be needed to help lower cholesterol. Consult him before beginning an exercise regimen, engaging in alternative therapies or taking medication.

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