How to Instantly Lower Your Cholesterol
- 1). Control your weight. Being overweight can increase the LDL. By losing weight, you will lower your LDL and increase the HDL. Start the Therapeutic Lifestyle Changes diet found at the Web MD Web site. This will aid you in losing the weight needed. Record your weight loss in a food journal or an exercise journal. Journals will help motivate you as well as show off your achievements.
- 2). Control what foods you eat. Record your daily food intake in a food journal. A food journal will aid you in controlling the amounts of saturated fat you eat. Saturated fat and cholesterols in food will increase LDL levels. Increase the amount of soluble fiber found in cereal grains, beans, peas and many fruits and vegetables in your diet. Steam, broil, grill, stir-fry, or roast your foods. Add oatmeal, walnuts, fish and olive oil to your diet. Learn to read labels and understand what is in the foods you are eating.
- 3). Exercise on a regular schedule. Record exercise routines and times in an exercise journal. The journal will help you to see how exercise is reducing not only the LDL but also your weight. Exercise will reduce LDL and increase HD. Include aerobic exercise in your routine.
- 4). Stop smoking and start inceasing HDL levels. There are many programs that your doctor may suggest to aid you in stopping smoking.
- 5). Take prescribed medication. When the other changes are not enough to lower your cholesterol, your doctor may prescribe a cholesterol-lowering medication.
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