Steps to Reduce Cholesterol
Many people suffer from high cholesterol. For healthy adults, LDL (bad) cholesterol levels should range between 100 to 128 mg/dL. HDL (good) cholesterol levels should range between 40 to 50 mg/dL for men and 50 to 60 mg/dL for women. High levels of LDL cholesterol could lead to obesity, heart disease, heart attack, high blood pressure, stroke and cancer. A medical doctor can perform a blood test to determine cholesterol levels. However, there are preventative steps people can take to reduce cholesterol levels and maintain a healthy lifestyle.
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Decrease Intake of Trans Fats and Saturated Fats
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Saturated fats and trans fats are the main culprits when it comes to high cholesterol. The best way to reduce cholesterol is to decrease daily intake of these fats. People should only eat seven percent of their calories from saturated fat. Saturated and trans fats are found in the following foods: butter/margarine, shortening, packaged foods (such as cake and biscuit mixes), fast food, baked goods(cakes and cookies) and frozen foods.
Eat More Soluble Fiber
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People with high cholesterol levels don't eat enough soluble fiber. Oatmeal, beans,whole-grain breads, fruit and vegetables are great sources of fiber. Fiber helps decrease LDL cholesterol and breaks down fat cells. Fiber also makes us feel full, which helps suppress appetite and won't cause people to overeat throughout the day.
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Increase Physical Activity and Lose Weight
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The best way to fight high cholesterol is to increase physical activity, which helps in weight loss. Aerobic exercises and activities such as swimming, walking, running and cycling help increase HDL (good) cholesterol levels while decreasing LDL (bad) cholesterol levels. If a person is obese and has never exercised or leads a sedentary lifestyle, he should consult with a medical doctor or certified fitness trainer before he begins an exercise program.
Avoid Smoking
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Smoking has been known to raise LDL levels and decrease HDL levels. Smoking also makes it difficult to sustain physical activity on a regular basis because of how it affects the lungs. Smoking also puts people at higher risk for other medical conditions such as heart disease, stroke and cancer. If you have been smoking for a long time and find it difficult to quit, consult a medical doctor or join a smoking cessation program for help.
Medication
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Depending on their cholesterol levels, some patients may have to take cholesterol medication. As people age, it's difficult for them to lower cholesterol levels with diet and exercise alone. For people who are obese or suffer from other medical conditions, cholesterol medication may be their only option. Patients should consult directly with a doctor to determine what cholesterol medication works best for their medical needs.
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