How to Lower Your Cholesterol

Guide Note High cholesterol is a dangerous condition that should never be ignored. If you've been diagnosed with high cholesterol, the information in How To Lower Your Cholesterol can help you take steps to get your cholesterol back to safe levels.

Table of Contents

• Introduction
• Step 1: Change Your Diet
• Step 2: Get Physical
• Step 3: Adjust Your Lifestyle
• Step 4: Use Medication
• References for How to Lower Your Cholesterol

Tips to Lower Your Cholesterol

1. Consult your doctor before taking any steps to lower your cholesterol.
2. Get plenty of fiber in your diet.
3. Avoid eating processed meats and whole eggs.
4. If you smoke, quit!
5. Get at least 30 minutes of exercise each day.

Disclaimer The content in this page is not a substitute for professional medical advice. Please contact your doctor adviser before using the information presented here.

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Introduction

• 

  It's time to clean house! (Creative Commons photo by Adam Engelhart)
  So you've been told that you have high cholesterol. What does that even mean? It's one of those subjects we never learn about until it's affecting us personally.

• Cholesterol is constantly present in everyone's bodies. In fact our body makes some cholesterol on its own.¹ But then, even more cholesterol enters out bodies through our diet. Eventually, it can get to an unhealthy level and have a negative effect on our bodies.

• When you're told your cholesterol levels, you're generally given two numbers. These are the HDL and LDL cholesterol levels.

1. • LDL is "bad cholesterol." It's a fat-like substance that increases your risk of heart disease.² WebMD suggests that in general, it's good to have your LDL level under 100mg/dL.³

1. • HDL is the "good cholesterol." This number you want to be higher, since HDL cholesterol helps reduce the amount of LDL cholesterol in your body.² According to WebMD, a good number for HDL cholesterol is at least 60mg/dL.³

Step 1: Change Your Diet

• Cholesterol you eat mainly comes from animal sources, like meats, eggs, and dairy products. But cutting animal products from your diet won't necessarily eliminate the cholesterol. Saturated fats and trans fats actually trigger your body to make cholesterol on its own.⁴

• Always read the nutrition labels on the foods you're buying. Just because something is labeled as "healthy" or "low fat" doesn't mean it's good for you. Lowering your cholesterol by controlling your diet means adding more of some foods, and cutting back on or completely eliminating others.
  • Visit Mahalo's guide on How to Read Food Labels to get started.

Increase your intake of cholesterol-fighting foods

1. 

   This here's some of the good stuff. (Creative Commons photo by muammer okumuş)
   The American Heart Association recommends that you eat at least 25 grams of dietary fiber every day day.⁴ To do this, try adding these foods to your diet:
   • Whole grain breads and pastas
   • Barley
   • Oat bran⁵
   • Raw vegetables and fruits
   • Brown rice
   • Walnuts and almonds⁵ (in small quantities, as they are high in calories)⁶
2. Add more oatmeal to your diet.⁷
3. Add Omega-3 fatty acids to your diet.
   • According to the Mayo Clinic, Omega-3 fatty acids help lower your cholesterol.⁵ Sources include fish such as herring, albacore tuna, lake trout, and salmon, and also flaxseed and canola oils.

Cut back on foods that increase cholesterol

1. The American Heart Association recommends you avoid eating whole eggs.
   • You can substitute two egg whites for one whole egg in recipes.⁴
2. 

   This here's some of the bad stuff. (Creative Commons photo by Eric Molina)
   Also, avoid shellfish, liver, full-fat dairy products and processed meats.
3. According to the American Heart Association, it's best to to eat less than 6 oz of lean meats (that includes red meat, poultry or fish) daily, and prepare it by grilling or broiling rather than frying.⁴
4. Keep your intake of trans-fats an partially hydrogenated fats to a minimum, and try to eliminate them entirely.
5. The University of Michigan Health System says that overall, fats of any kind should not make up more than one quarter of your daily calorie intake.⁸
6. The New York Times's Well blog suggests you remove the skin from poultry before cooking.⁷
7. Use olive oil in place of other oils or fats in your recipes, says the Mayo Clinic.⁵
8. The American Heart Association recommends that you keep your overall food intake of cholesterol under 200 mg per day.⁴

• If you still need help whipping your diet into heart-healthy shape, visit Mahalo's other health guides, including How to Eat Healthy Foods, How to Eat Healthy Snacks and How to Make Healthy Ingredient Substitutions.

Step 2: Get Physical

• How much exercise you get can affect your cholesterol. The American Heart Association says exercise can increase your levels of HDL cholesterol, which is the good cholesterol.⁴

1. Try to get 30 minutes of moderate, heart-rate boosting physical activity every day.
   • According to the American Heart Association, even if you can't fit in a solid 30 minute workout, two 15 minute workouts will give you the same benefits.⁴
   • If you're out of shape, try taking two short walks per day. Consider investing in a pedometer for motivation to improve the length and speed of your walks.³
2. In addition to aerobic exercise, Reader's Digest reports that strength training has also been shown to reduce cholesterol.⁹
   • Consider adding weight lifting, Pilates or yoga to your exercise routine to get the cholesterol-lowering benefits of strength training.

Step 3: Adjust Your Lifestyle

• In addition to improving your diet and getting more exercise, there are other aspects of your daily life that can affect your cholesterol.

1. If you smoke, quit.
   • And even if you don't smoke, make a point to avoid tobacco smoke.⁴
   • Smokers also have less capability for physical exercise, which you'll need to help your cholesterol.
   • The American Heart Association has found that smoking also lowers your HDL (the good kind) cholesterol level.⁴
2. If you're overweight, lose weight.³
   • In addition to benefits from exercising and eating right, simply losing weight will help lower your cholesterol.
   • According to FamilyDoctor.org, losing just 5-10 pounds may make your bad cholesterol levels lower.¹
   • If you've already improved your diet and added exercise to your routine but you are still carrying around extra weight, you may want to reduce your overall calorie intake to lose pounds and reduce your cholesterol even further.³
3. FamilyDoctor.org also recommends limiting your consumption of alcohol.¹⁰

Step 4: Use Medication

• 

  If diet and lifestyle changes still aren't helping enough, prescription medicine is available as well. (Creative Commons photo by Xosé Arsenio Coto)
  Doctors often recommend changes to your eating habits and lifestyle before prescribing medication to lower your cholesterol.⁴ If these changes don't work, or don't work fast enough, cholesterol medication may be right for you.

• WebMD advises that your doctor also may suggest you try cholesterol medication right away if you have high cholesterol combined with other issues like diabetes or heart disease.³

• Some of the most commonly prescribed cholesterol-lowering medications include:

1. Statins which work by blocking the enzyme that helps manufacture cholesterol in your body.³
2. Resins, which work by lowering your LDL cholesterol level.¹⁰
3. Fibrates which work by increasing HDL cholesterol levels and also cutting down your body's triglycerides.¹⁰
4. Niacin which works by lowering both your LDL cholesterol levels and triglycerides and also boosting your HDL cholesterol levels ¹¹

• As with any medication, cholesterol medications may cause side effects and negative interactions with other drugs you are taking. Your doctor can help you decide on the correct medication and dosage for you.

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References for Name of How To

1. ↑ ^{1.0 1.1} FamilyDoctor.org: Cholesterol: What Your Level Means
2. ↑ ^{2.0 2.1} Penn State: High Cholesterol
3. ↑ ^{3.0 3.1 3.2 3.3 3.4 3.5 3.6} Web MD: 4 Tips for Lower Cholesterol Fast
4. ↑ ^{4.0 4.1 4.2 4.3 4.4 4.5 4.6 4.7 4.8 4.9} American Heart Association: Checklists for Lowering Your Cholesterol
5. ↑ ^{5.0 5.1 5.2 5.3} MayoClinic.com: Cholesterol: The Top 5 Foods to Lower Your Numbers
6. ↑ CNN.com: Cholesterol: The best foods to lower your cholesterol and protect your heart
7. ↑ ^{7.0 7.1} New York Times: Eating Your Way to Lower Cholesterol
8. ↑ University of Michigan Health System: Health Maintenance: Controlling Cholesterol
9. ↑ ReadersDigest.com: Lower Your Cholesterol
10. ↑ ^{10.0 10.1 10.2} FamilyDoctor.org: Medicines
11. ↑ HealthScout.com: Cholesterol - Symptoms, Treatment, and Prevention