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Ways to Lower Bad Cholesterol

Millions of Americans have high cholesterol, which is defined as total cholesterol levels at 200 mg/dL or higher and "bad" or LDL cholesterol levels above 130 mg/dL. High cholesterol increases the risk of heart disease. Cholesterol levels may be managed with medication, but a specific nutritional plan and exercise can help to lower your cholesterol naturally.

  1. Exercise

    • Many studies, including one done at the University of New Mexico, show that exercise can help lower cholesterol. The study, published in IDEA Health & Fitness in 2001, found that exercise helps to increase activity and production of enzymes that inhibit the body's cholesterol delivery system. Heart-health experts recommend 30 minutes of exercise five days a week to help reduce bad cholesterol. Walking, cycling or using cardiovascular machines at your local gym are all good options for exercise.

    Revise Your Diet

    • According to advice from the Mayo Clinic, lowering your intake of foods that are high in "bad" fat, such as fried foods or fatty meats and replace these with "good" fats, which include fish like tuna and salmon that are high in omega-3 fatty acids, soy protein and monounsaturated fats, which are found in many nuts, avocados, canola oil and olives. In addition, up your soluble fiber intake by adding a bowl of oatmeal or an apple to your day, will help reduce LDL cholesterol. Eating foods rich in plant sterols, like yogurt, orange juice or margarine, is also recommended.

    Lose Weight

    • If you are overweight and have high cholesterol, dropping a few pounds will likely reduce your cholesterol levels. If you wish to lose weight to help control your cholesterol, choose a high-fiber, low-fat plan that you can live with for the long term. A crash diet may help you lose pounds in the long term, but in most cases you'll regain the weight. Select a program such as Weight Watchers, which will educate you about food in addition to helping you set a weight-loss goal. Set a realistic goal of losing 1/2 to 1 pound per week. Losing even five pounds this way may lower your cholesterol levels.

    Take Vitamins

    • Even with a well-balanced diet and exercise program, adding a multivitamin to your regimen will help to protect your heart health. Folic acid, vitamin B6 and vitamin B12 have all been shown to have positive effects on bad cholesterol and improve heart health, according to Dr. Robert Rosenson, director of the preventive cardiology center at Northwestern University Medical School, and a separate Harvard University study of 80,000 nurses All three help lower levels of homocysteine, an amino acid considered a risk factor for heart disease.

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