How to Lower Cholesterol

Cholesterol is naturally produced by the body and stored in the lipids (fats) in the blood. This waxy substance is essential for several bodily functions, including building healthy cells; however, too much cholesterol can lead to serious health issues like heart disease and stroke.

In some cases, high cholesterol, or hypercholesterolemia, is inherited, but often it's the result of poor lifestyle choices. Medications can be prescribed to lower cholesterol, but many people are able to lower their cholesterol naturally by changing their diet and getting more exercise. Some treatment plans include a combination of healthy diet, regular physical activity and prescription medication.

When it comes to lifestyle changes, losing weight is one major way to lower cholesterol. Even losing just five or 10 pounds can reduce unhealthy cholesterol levels. A diet of heart-healthy foods like vegetables, fruits, whole grains, lean means and fish rich in omega-3 can reduce cholesterol while also helping people lose weight. Foods containing soluble fiber, such as oatmeal, pears, apples and kidney beans, are also known to lower levels of LDL (low-density lipoprotein) cholesterol, or "bad" cholesterol.

Foods to avoid include high-fat animal products like whole-milk products, egg yolks and organ meats. Skim milk products, egg whites or egg substitutes, and lean cuts of meat make good substitutes. People with high cholesterol concerns should be especially weary of saturated and trans fats, which raise cholesterol, particularly LDL levels.

Regular exercise is also of key importance to both losing weight and reducing cholesterol. Between 30 and 60 minutes of daily exercise is recommended to lower cholesterol, even for those who don't need to lose weight. Exercise not only reduces total cholesterol, but also can actually help HDL cholesterol, otherwise known as high-density lipoprotein cholesterol or "good" cholesterol. Lowering cholesterol levels typically doesn't require an intense exercise regimen; even small daily changes like taking a brisk lunch-hour walk or taking the stairs instead of the elevator can help.

People interested in lowering their cholesterol should also consider their vices. Quitting smoking can improve HDL cholesterol levels and decrease blood pressure. Alcohol, on the other hand, may actually raise good cholesterol levels, but is only recommended in moderation. Consuming too much alcohol can cancel out any potential benefits and lead to many health problems, including stroke and heart failure.

Individuals concerned about high cholesterol levels should talk to their doctors about lifestyle changes and treatment options. In some cases, particularly in cases where heredity plays a role, medication may be necessary along with proper diet and exercise. People should also consult their doctor before beginning any new exercise regimen.