High cholesterol limits the flow of the blood to the brain and increases the possibility of a stroke. Cholesterol is found in all body cells and is used to build new hormones and cells. There are two forms of cholesterol, High-density lipoprotein (HDL), which is considered good cholesterol and can help protect against heart attack, and Low-density lipoprotein (LDL), which is the bad cholesterol. Lowering LDL levels can improve one's health.
Instructions
1. Reduce your cholesterol up to 15 percent by adding plant stanol spreads to your diet. Introduce approximately 4 grams a day into your diet, by products such as Puritan or Benecol. The benefits of plant stanol to lower cholesterol was praised on Good Morning America.
2. Substitute soy for beef. Soy, which is found in soy beans, soy milk and soy burgers can help to reduce high cholesterol. Limiting beef intake and animal fat will improve cholesterol levels.
3. Take a daily fiber product, such as Metamucil.
4. Loose five to ten pounds of extra weight to lower cholesterol levels, according to the Mayo Clinic.
5. Exercise regularly to reduce high cholesterol levels. The MayoClinic recommends exercising between 30 to 60 minutes a day to reduce cholesterol levels. The exercise regime can be three to six sessions of 10-minute intervals. Before beginning an exercise program, consult your doctor.
6. Do not eat trans fat. Eat healthy fats, such as olive oil, as is advised by the Mayo Clinic.
7. Eat lots of fresh vegetables, whole wheat and whole grains. Diet plays a significant role in controlling cholesterol levels. Choose brown rice, oatmeal and fresh fruits. The American Heart Association recommends eating a healthy diet to control cholesterol levels.
8. Eat heart healthy fish, such as salmon, herring, halibut, cod and mackerel.
Tags: cholesterol levels, high cholesterol, lipoprotein which, lower cholesterol, Mayo Clinic