Cholesterol is a viscous lipid compound which is necessary for the body to live that can pose health risks when its concentration is too high. High cholesterol levels in the body are strongly associated with coronary heart disease as cholesterol buildup can block arteries, which can lead to heart attacks. Heart disease is the No. 1 killer of men and women in the United States; since cholesterol levels tend to rise over time, shifting one's lifestyle to reduce cholesterol is an important part of being healthy well into old age.
Instructions
1. Eat foods that lower bad cholesterol and raise good cholesterol. Bad cholesterol is known as low-density lipoprotein, or LDL, which is the culprit for fatty buildups in the arteries, while high-density lipoprotein, or HDL, is beneficial in that it assists with transport of cholesterol to the liver where it can be eliminated. Foods that are high in soluble fiber content like oatmeal and bran tend to reduce LDL. Other foods that have been shown to help cholesterol are nuts, fish, olive oil, legumes, fruits and vegetables.
2. Avoid foods that are high in cholesterol and saturated fat. Fatty foods like butter, red meats and dairy tend to increase cholesterol. Egg yolks are especially high in cholesterol.
3. Increase physical activity. Physical activity has several benefits on one's cholesterol. For one, it tends to reduce overall fat buildup in the body, which decreases the chance of blockages in the arteries. It also increases the efficiency of the heart, making it stronger and less likely to suffer a serious failure. Physical activity has also been linked with higher levels of good cholesterol, which in turn leads to lower levels of LDL.
4. Avoid smoking and secondhand smoke. Smoking suppresses good cholesterol and is strongly associated with increased incidence of heart disease. Smokers who quit tend to see a sizable increase in good cholesterol and a corresponding decline in bad cholesterol.
5. Use medication to reduce bad cholesterol. For those with a genetic history of bad cholesterol, special medications such as Lipitor, Crestor and Zocor can be used to lower bad cholesterol and raise good cholesterol.
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