How to Lower Your Cholesterol & Clean Out the Plaque
- 1). Maintain a healthy diet. According to CNN.com, you can start this by reducing the amount of saturated fat consumed to no more than 7 percent of your total calorie intake and limit cholesterol to no more than 200 mg per day. Eating more foods such as fruits, vegetables, whole grains, and baked goods can significantly reduce your cholesterol and gradually reduce the amount of plaque built up in your arteries.
- 2). Increase your soluble fiber intake. Five to 10g of soluble fiber (oats, beans, fruits, vegetables) per day can decrease the amount of cholesterol in your bloodstream while also cleaning out the plaque. Soluble fiber traps cholesterol in the digestive tract so that it passes through your body, rather than being passed into the bloodstream.
- 3). Begin an exercise program and stick with it. Obesity can lead to an increase in blood cholesterol; therefore, losing weight will only decrease your cholesterol count. Set short-term, reachable goals to keep yourself motivated. Cardiovascular exercises such as walking, jogging, swimming or playing a sport such as basketball can be a great help for losing weight.
- 4). Consult your doctor or physician to see if you should be on medication. There are medications to prevent the formation of bad cholesterol, prevent the consumption of cholesterol by the intestines, or increase the disposal of cholesterol.
- 5). Make the appropriate lifestyle changes. Decreasing the amount of cholesterol in your blood and cleaning out your arteries from harmful plaque is a process that takes an entire lifestyle change. Limit your exposure to smoke, take time out of your day to exercise, and spend the extra money on healthy foods. In the long run, this will pay off as you see your health increasing immensely.