How to Lower Bad Cholestrol Levels & Improve Good Cholestrol Levels

Foods like garlic and onion lower bad cholesterol.

Bad cholesterol levels are ideally at 100 or lower while good cholesterol levels are ideally around 50 or higher. The goal of good health is low bad cholesterol levels and relatively high good cholesterol levels. Bad cholesterol, or LDL cholesterol, is harmful to health and the heart while good cholesterol, or HDL cholesterol, is good for health and promotes a healthy heart.

Instructions

1. Exercise every day. A regular 30-minute exercise routine every day will lower your bad cholesterol while raising your good cholesterol at the same time. Alternating between cardio and muscle building will give the best results, but doing any 30 minute exercise daily will improve cholesterol by affecting both numbers.

2. Eat fruits and vegetables. Fruits and vegetables are high in fiber, vitamins and minerals but have very little or no cholesterol. Very few fruits and vegetables contain any cholesterol and those that do usually have good cholesterol or affect the good cholesterol rather than bad cholesterol. Eating a minimum of five servings of fruits and vegetables a day is good for overall health.

3. Lower fat intake. Eat meats that are lower in fat, like fish and chicken, and cut off the fat from other meat types. Lower the intake of fat, especially trans fat and saturated fats. Bake foods instead of frying to cut back on fat.

4. Eat fish two or three times a week. Fish is very good due to the omega 3 fatty acids, which are shown to improve good cholesterol levels and improve heart health. Adding two to three servings of fish, or taking a fish oil supplement, will affect both numbers and improve overall cholesterol.

References

• Positive Health Steps: Lower Cholesterol Naturally
• MSN Health: Good Cholesterol Bad Cholesterol
• Web MD: 10 Ways to Help Boost Your "Good" Cholesterol