How to Reduce Cholesterol: Steps You Can Take

Not all cholesterol is bad. In fact, the cholesterol in your blood is needed in manufacturing bile acids that are important in the digestion of fat, essential hormones and Vitamin D. Cholesterol is found in many different kinds of food such as meat, dairy products and eggs.

The problem begins, however, when too much cholesterol accumulates in the blood. This leads to the formation of plaque in the arteries that diminishes the passageway for blood to flow smoothly. When this happens, heart disease and other conditions can easily develop. High cholesterol is determined by a doctor when the total cholesterol in your blood exceeds 200 mg/dl or your LDL or bad cholesterol exceeds 100 mg/dl.

There are steps you can take to reduce your cholesterol level. One is to change your dietary habits. A diet that is low in saturated fat and cholesterol, and one that is high in fiber will help reduce your LDL and total cholesterol. Avoid commercially packaged foods as well as commercially prepared foods that are high in trans fat, which are typically found in many fast food establishments. Eat lots of soluble fiber that are found in oatmeal and oat bran, which reduces your bad cholesterol. Also, eat "heart-healthy" foods such as fish that are high in omega 3 fatty acids, known as "good" fats. This helps in reducing your cholesterol as well as lowering your blood pressure and reducing the risk of developing blood clots.

Losing weight is another thing you can do to reduce your cholesterol level. If you're carrying even just a few extra pounds, it contributes to the development of high cholesterol. Give an honest look at your weight, eating habits and physical activities, then do something to help you lose those extra pounds. Maybe you tend to eat more when you're stressed or bored-instead of turning to food, try to divert yourself with a brisk walk or getting into an activity with a friend.

If you tend to sit on the couch and munch on chips while watching TV, swap the chips for some carrots or celery sticks for a healthy snack. There are numerous ways for you to lose that extra weight-you just need to start with your mindset and begin with small steps.

You should also consider quitting smoking now as well as minimizing your alcohol intake. These two contribute to high cholesterol, and are also a factor in the development of a lot of health conditions like high blood pressure and diabetes. Truly, with each cigarette you smoke, you reduce your lifespan by 11 minutes. So start breaking this bad habit now.

When these steps aren't enough to reduce your cholesterol level, a doctor may prescribe cholesterol-lowering medications. The dose varies depending on the results of your blood cholesterol as well as other risk factors you may have. It is also important to talk to your doctor about how you are trying to reduce your cholesterol, so he can advise you about it.

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