1-Eat a healthy cholesterol lowering diet. Reduce overall fat intake, avoid trans fats, limit saturated fats and replace "bad" fats with "good" fats, such as olive oil and those found in whole grains and omega 3 fats. Avoid fried foods, cheese and any foods that are high in fat. Eliminate sweets and refined foods. Few realize that eating sweets and other high glycemic foods increase triglycerides and cholesterol production. High Fiber foods on the other hand help lower cholesterol naturally. They decrease "bad" LDL and increase "good" HDL cholesterol. Oats are particularly good, so make it a habit of having them daily for your breakfast.
2- Do regular healthy physical activity. At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve "good" HDL cholesterol levels. Be as active as you can during the day, take the stairs, walk instead of driving where possible, do chores yourself instead of delegating…anything that will keep you moving! In addition, exercise properly at least 3 times a week.
3- Reach and maintain a healthy weight.
4-Cut out caffeine – drink water.
5- Don't smoke or use tobacco in any form. Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease and stroke.
6-Practice good healthy stress management. Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself .
You should reach these optimum levels of:
Triglycerides less than 150 mg/dl, Total cholesterol less than 200 mg/dl, HDL "good" cholesterol over 40 mg/dl, LDL "bad" cholesterol less than 100 mg/dl.