How Can I Lower My Cholesterol?

Cholesterol is a necessary fatty substance used to make "hormones, vitamin D and and substances that help you digest foods," according to the National Heart, Lung and Blood Institute. There are two kinds of cholesterol: high-density lipid protein (HDL) and low-density lipid protein (LDL). Though necessary, if you have too much LDL, it can build up plaque in your arteries, which can cause arteriosclerosis, coronary heart disease or angina.

Lifestyle

• Certain specific lifestyle factors may contribute to high cholesterol, and altering these should have a significant effect on your cholesterol levels. Lose weight, exercise more, stop smoking, drink less alcohol, watch the foods you eat and especially stay away from commercially processed and fast foods and limit your intake of red meats, egg yokes and high-fat dairy products. Make it a habit to read food labels and check the saturated fat content.

Sweet Almonds

• MedlinePlus reports that studies show whole almonds may lower LDL cholesterol and raise HDL cholesterol levels. Although a specific dosage has not been determined, adults can consume 80 to 100 grams daily with no side effects. Sweet almonds may lower blood sugar, so use caution if you are diabetic or hypoglycemic.

Red Yeast Rice Extract

• Red yeast rice extract is a staple diet in many Asian countries. Researchers have been studying this dietary supplement since the 1970s, according to MedlinePlus, and have found that red yeast rice extract can significantly lower LDL cholesterol and triglycerides. Adults may safely take 1,200 mg of red yeast powder capsules daily, or they can eat 14 to 55 grams of naturally occurring red yeast rice per day. Do not take the extract with substances that can be toxic to the liver, like alcohol, or if you are taking blood thinners.