Simple Ways to Lower Cholesterol

You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have an increased risk of heart disease.

A simple blood test can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes making heart-healthy lifestyle changes.

Lifestyle Changes

Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level.

Avoid smoking or quit if you do smoke. Smoking lowers your good cholesterol.
Work toward a healthy weight. Losing just a few pounds can lower bad cholesterol and triglycerides.
Get active. Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.
Get more fiber in your diet. Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.
Eat healthy fats. Limit saturated fats found in fatty cuts of meat, dairy products, and desserts. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.
Eat more vegetarian proteins. Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.
Limit added sugars and salt. Limit sweetened drinks, snacks, and sweets, such as cake, cookies, and candy. Aim for less than 2,300 milligrams of sodium each day.
Manage stress. Chronic stress may increase LDL cholesterol and decrease HDL cholesterol. Learn to relax. Practice meditation or do breathing exercises. Stay connected with family and friends. See a professional counselor when needed.
Get enough good quality sleep. Aim for 7-9 hours per night.