Reduce cholesterol with lifestyle changes

Reduce cholesterol with weight loss, a heart-healthy diet and regular exercise.

High cholesterol is a major risk factor for heart disease. As your cholesterol increases, so does your risk of having a heart attack. But there's good news. You can reduce cholesterol with healthy lifestyle changes.

Lose excess pounds

Excess weight contributes to high cholesterol. Losing even 5 to 10 pounds of excess weight can help reduce cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them. Do you eat when you're bored or frustrated? Talk a walk instead. Do you rely on fast-food lunches? Pack something healthier from home. Are you too tired to exercise at the end of the day? Look for ways to incorporate more activity into your daily routine.

Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

Choose healthier fats. Saturated and trans fats raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Saturated fat is found in foods such as red meat and whole-milk dairy products. Trans fat is found in fried foods and most commercial baked products. As a general rule, get no more than 10 percent of your daily calories from saturated fat and try to avoid trans fat. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option.
Limit your cholesterol intake. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole-milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries.
Eat heart-healthy fish. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which help promote heart health.

Exercise more than your intentions

If you're overweight, regular exercise can help you lose the excess pounds — and reduce your cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to 30 to 60 minutes of exercise a day. Take a brisk daily walk. Ride your bike. Swim laps. To maintain your motivation, find an exercise buddy or join an exercise group.

Quit smoking

If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

Drink alcohol only in moderation

In some studies, moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men. Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

Take medication as prescribed

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed. But remember the significance of the healthy lifestyle choices you've made. Drug therapy isn't a free ride. It's simply one step on the path to a healthier heart.