Your doctor just gave you your fasting total serum cholesterol results you had done last week. He tells you, they aren’t good. You have low HDL and high LDL levels with high total cholesterol. The good is low and the bad is high. The outlook is ugly. You know about the numbers and types of cholesterol. You need to do something now to lower your heart attack risk. No matter your age or physical status or condition, you can do it.

Unlike death and taxes, which you can’t alter, you can change your cholesterol. Several means are available for us to lower the total cholesterol and LDL and increase the HDL. We can exercise, eat well balanced meal and lose weight. If these fail, we have medications to help us also. Some people need all of them or the lucky ones can get by using one or two.

You can lower your cholesterol by eating the right foods. The degree of benefit varies from person to person. You need to avoid the high saturated fatty foods. Cut out trans fats in fried and processed foods. This is now done to a large extent by law. Fast food emporiums and restaurants are restricted from using trans fats in cooking. Of course, we all know those American fries just don’t taste the same. Eating the right kind of foods can also benefit you. Fatty fish (tuna, salmon), nuts, or oatmeal and bran facilitate lowering cholesterol. Dietary supplements can also be an aid. Omega 3 lowers triglycerides and raises HDL. It is found in fish oil (cod liver oil), sardines, salmon, anchovies and oysters. Flax and sunflower seeds are good sources for omega 3. Cereals are effective. Niacin can also lower LDL, cholesterol and raise HDL. Red yeast rice has been found to be effective also as it has a naturally occurring statin.

If overweight, you need to get back to normal weight. Obesity leads to unhealthy levels of cholesterol. By dieting, you can raise HDL and lower LDL, triglycerides and cholesterol. Eating and drinking (alcohol or sugary drinks) in moderation is effective. The amount of calories will depend on your activity level. Diet does not alter LDL much but can assist with HDL levels and lower triglycerides.

Exercise is another effective way to lower cholesterol. Aerobic exercise is best but one must ease into it. You want an exercise that will increase heart rate and cardiac output—pumping of blood by the heart. If you are out of shape, walking is the best way to start. Slowly increase your capacity and under your doctor’s supervision. Then as you improve, move on to more stressful activities—again under your doctor’s advice.