You know you have high cholesterol, but now what?  By now you know that your high cholesterol is either caused by hereditary factors, from your diet or a combination of those factors.  Not every strategy works for everyone with high cholesterol, but following are 7 great options that could lower your cholesterol.

1. Begin with the end in mind.  Stephen Covey’s habit applies not only to work and relationships, but to health as well.  You need to know your cholesterol levels and where you want to get them to.  If you haven’t already, be sure to get a thorough physical exam to examine all of your other health factors in addition to high cholesterol.

2. Take note of your physician’s recommendations and create a plan.  Studies show that when people write down when and where they will do something, they are 50% more likely to follow through with it than those who simply make the commitment.  If you are going to change your diet, create a meal plan each week, along with a grocery list.  Measure your weight, inches around your waist or the tightness/looseness of your clothing and celebrate your successes.

3. If weight is a problem, change WHAT you eat or HOW MUCH you consume.  It sounds simple, and keeping it simple is imperative.  Leave half a meal on your plate, or scoop half servings onto your plate to begin with.  Share a meal with a friend or spouse.  Keep your food choices simple too.  Avoid processed foods and buy most of your groceries in the produce section, supplementing whole grains, beans, nuts and seeds for meats frequently.

1. Eat Good Fats – Plant and nut based fats are always better than animal based fats.  Peanut butter, most nuts, seeds, avocados, olives, and canola oils.  Good animal based fats include fish such as mackerel, albacore tuna and salmon.  Wild fish is less likely to have high mercury levels.  Good fats help lower bad cholesterol and triglycerides.

2. Bulk up on Fiber – 15 grams of soluable fiber per day can lower bad cholesterol by as much as 5-10% by binding with cholesterol and moving it out of the body.  The type of soluable fiber in apples, carrots, bananas, citrus and other fruits also can help prevent you from over-eating by slowing the digestive process.

4. Keep a health journal as you try each strategy, noting changes in your body and how you feel.  If your physician prescribes medication, be sure to note any side-effects and communicate it with him or her.  Use your health journal to record what and how much you eat each day.  You will be surprised at how all the little things add up at the end of the day.  Your journal can help your doctor, and hold you accountable.
   
   
5. Take a good multi-vitamin.  A multi-vitamin with plenty of folic acid, B6, B12 can help lower cholesterol.  Folic acid decreases homocysteine levels, one of the risk factors for heart disease and stroke.  Foods that contain it include kidney beans, broccoli, and spinach, but many times our produce can be deficient in enough nutrients.  A good multi-vitamin can fill in the gaps.  All supplements are not the same, so ask your physician for a recommendation on a supplement that is bio-available, meaning a high percentage of it can be absorbed by your bloodstream.

6. Evaluate the risks and benefits of cholesterol lowering medications and surgeries.  If you already have heart disease, drugs and surgery might be necessary to jump-start your heart health.  Make sure you get all the information and make an informed decision with your physician.

7. Change your lifestyle.  Stress is the leading factor in many diseases including heart disease.  Make sure you identify stress causing factors in your life and work on reducing or avoiding them.  Know yourself as well.  Taking steps to change your diet and exercise habits takes time and commitment.  If you are overstressed, you won’t be able to keep your commitments.  Yoga, meditation/prayer, reading, listening to music, spending time with pets and children, and doing the things you enjoy can all have a significant impact on your ability to manage stress.