How to Lower Cholesterol Without Losing Weight

High cholesterol is a condition that causes a buildup of plaque in the walls of your arteries. This can in turn lead to a heart attack or stroke, and in the worst of cases, it can be fatal. Losing weight is often a lifestyle recommendation to help lower your cholesterol levels, but if you want to keep your weight where it is, you can lower your cholesterol by taking other steps.

Step 1

Limit your intake of foods that can raise your cholesterol. Avoid foods that are naturally high in saturated fat, trans fat and cholesterol. Examples of these are eggs, deep-fried foods, fast food, commercial baked goods and high-fat dairy products. Also avoid foods that have hydrogenated or partially hydrogenated oils in them.

Step 2

Exercise at a low to moderate level. Exercise is a lifestyle modification that can have a cholesterol-lowering impact on your body. But do it at a moderate intensity to keep your weight stabilized. Walking for 30 minutes a day would be sufficient.

Step 3

Increase your omega-3 intake. Omega-3 fatty acids are healthy fats that your body cannot produce on its own. The University of Maryland Medical Center says eating coldwater fish that contain omega-3s can help lower your cholesterol levels. Examples of these are salmon, herring, mackerel, tuna, sardines and halibut. You can also find omega-3s in flaxseed and walnuts.

source

Step 4

Give up smoking. Smoking is known for the damage it can cause to your lungs. It can also damage blood vessels and increase your cholesterol levels. If you currently smoke, quit. If you do not smoke, do not start. In both cases, avoid secondhand smoke.

Step 5

Have fruit for a snack. The Mayo Clinic recommends 10g or more of soluble fiber a day to help lower your cholesterol levels. You can find this fiber in fruits such as apples, pears and prunes, and you can also get it from grains like oatmeal and oat bran.

Step 6

Eat foods fortified with phytosterols. Phytosterols consist of stanols and sterols, which come from plant cells. The National Heart Lung and Blood Institute says adding cholesterol-lowering foods, such as margarines that contain plant sterol or stanol esters, can help lower cholesterol. You can also find these in other fortified foods like yogurt, milk and granola bars.

Step 7

Take a prescription medication. There are many drugs that help lower your cholesterol levels. Talk to you doctor about statins, fibrates, niacin and resins.