Lower Cholesterol with Lifestyle changes
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Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood in the United States and some other countries. Most people should aim for an LDL level below 130 mg/dL and a total cholesterol level of below 200 mg/dL. If you have other risk factors for heart disease, your target LDL may be below 100 mg/dL. If you're at very high risk of heart disease, you may need to aim for an LDL level below 70 mg/dL. HDL (good cholesterol) should be 60 mg/dL and above.
Cholesterol levels can be reduced to a great extent with lifestyle changes:
1. Losing weight - Losing even 5 lbs (2.3 kgs) can reduce cholesterol levels. Going on a drastic diet may not be the answer. Instead try and incorporate changes in food choices and control your portions. Exercising on a daily basis - something as simple as taking the stairs instead of the elevator will all contribute to weight reduction.
2. Daily exercise - Exercise has been shown to not only lower cholesterol but actually to raise HDL levels or the good cholesterol. Aim for at least half an hour of physical exercise daily.
3. Food choices - Reduce or eliminate foods that contain fats, trans fats and cholesterol. This would include baked goods, red meat, fried foods, egg yolk and full fat dairy products. Increase consumption of vegetables, whole wheat and whole grains, fish such as salmon and tuna. Nuts in moderation and olive oil and canola oil are also good sources of omega-3 fatty acids that help lower LDL cholesterol
4. Smoking and Drinking - Quit smoking to improve your HDL cholesterol, lower blood pressure and risk of heart disease. Stop drinking altogether or only have it in moderation.
5. Supplements - Certain herbal supplements such as Guggul and Garcinia are known to be highly effective in lowering cholesterol levels while being completely safe and free from side effects.
Read our in-depth article on cholesterol control
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Herbal Remedies for Cholesterol
Guggul
Garcinia
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