According to the National Center for Health Statistics, from 2003 to 2006, 16 percent of the United States' population had higher-than-recommended cholesterol levels. High levels of cholesterol increase the risk for developing heart disease and suffering heart attack or stroke. To measure your cholesterol levels, a simple blood test can be done. By following a few steps, you can lower your cholesterol levels even before taking the test.
Instructions
1. Eat less foods containing low-density lipoprotein (LDL) cholesterol. This "bad cholesterol" is the main culprit in a poor blood cholesterol reading. This is largely due to LDL cholesterol's ability to calcify in the arteries as plaque, contributing to the development of heart disease. All animal-based proteins have LDL cholesterol, but not all have the same levels. Switching to plant-based proteins (which do not contain LDL cholesterol) or changing your diet to include animal-based proteins that are lower in LDL cholesterol (such as chicken or fish) can go a long way to improve your cholesterol levels.
2. Eat more foods containing high-density lipoprotein (HDL) cholesterol. This type of cholesterol is good for you and is responsible for binding to LDL cholesterol in the bloodstream and bringing it back to the liver to be metabolized out of the body. Foods high in HDL cholesterol include salmon, soy foods, nuts and canola oil.
3. Exercise more. According to the Mayo Clinic, even moderate exercise can help improve your cholesterol numbers. Fitting in just 30 minutes of exercise per day can go a long way to increase your HDL cholesterol levels and lower your LDL cholesterol levels. Exercise does not have to be vigorous; even moderate exercise such as walking, hiking or swimming can help lower your cholesterol levels.
4. Increase your soluble fiber intake. Soluble fiber can be found in oats, fruits, vegetables and legumes. Soluble fiber helps lower cholesterol by interfering with bile production in the liver. Soluble fiber fools the liver into thinking that there is not enough bile available and activates the liver to create more. The liver pulls LDL cholesterol from the bloodstream to create more bile, thereby lowering your overall cholesterol levels.
5. Stop smoking. According to the American Heart Association, smoking lowers your HDL (good) cholesterol levels. This prevents HDL from lowering your LDL cholesterol levels and can also affect your total cholesterol levels in a test, since HDL cholesterol levels are also calculated and included in your total cholesterol score.
Tags: cholesterol levels, your cholesterol, your cholesterol levels, lower your, lower your cholesterol
