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How Do I Lower My Cholesterol?

The successful way to lower your cholesterol involves regular exercise and a diet that consists of non-starchy vegetables and fruit, a limited amount of starchy foods and no saturated fat or trans fat. Speak with your dietitian to guarantee the safety of a diet before trying it, and always notify him if you notice any side effects or possible symptoms of cardiovascular disease.

  1. Healthy Food

    • Foods provide either low-density lipoproteins (LDL) or high-density lipoproteins (HDL). High amounts of LDL in your body cause plaque to form in your blood, and over time this can lead to blockage and cardiovascular disease. The HDL catches excess cholesterol in your blood and sends it to your kidney for disposal. The key to maintaining a healthy level of cholesterol is increasing consumption of foods that produce HDL and eating less of foods that produce LDL. According to the American Heart Association, a healthy level of cholesterol is less than 200 mg/dL a day. Omega-3 fatty acids found in fish contribute to HDL and should be included in your diet two or three times each week.

    Eliminate Saturated and Trans Fats

    • Saturated and trans fats contribute to LDL plaque buildup, which can clog your arteries and lead to heart disease. Saturated fat can be found in beef, pork, butters and margarines. Reduce your fat intake by substituting fatty pork and beef with lean ground beef, poultry and fish. Instead of using margarine or butter in cooking, use olive, canola or peanut oil. Switch your dairy from whole milk to low-fat or nonfat to reduce saturated fat intake. Reduce your consumption of cakes, cookies and crackers that are made with partially hydrogenated fats. Throw out your egg yolks and eat only the egg whites to significantly reduce cholesterol.

    Exercise

    • Engaging in 30 minutes of cardiovascular activity a day keeps your heart healthy and lowers your risk of developing cardiovascular disease. Staying active keeps your risk levels low, and exercise can be incorporated into your daily routine. Start off small by walking for 10 minutes in the morning followed by a 20-minute walk in the evening or afternoon, and gradually increase the time or intensity of your physical activity.

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