Cardiovascular Health

How to Reduce Cholesterol in 30 Days

Your blood test results are in, and your doctor tells you that you need to reduce cholesterol. While most people think that popping a pill is one of the easy ways to lower cholesterol, many have come to find that it’s just not that simple. So, what can we do? It may seem impossible. But we can show you how to reduce cholesterol in 30 days.

If you have any existing heath issues and before making any big changes, always talk to your doctor. Learning how to reduce cholesterol in 30 days rather than opting for a quick fix will help you maintain good habits and sustain a new, healthy way of life.

Good cholesterol, bad cholesterol! What’s the Difference? 

Before we get into ways to reduce cholesterol, let’s clear up the question that everyone has: What is the difference between good and bad cholesterol? The Centers for Disease Control and Prevention (CDC) describes them this way:  

• LDL (low-density lipoprotein) cholesterol, sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
• HDL (high-density lipoprotein) cholesterol, sometimes called “good” cholesterol, absorbs cholesterol in the blood and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

How to Reduce Cholesterol in 30 Days – A 4 Week Plan 

Now that we know the difference between good and bad cholesterol, let’s raise the good and reduce the bad. It takes 21 days (about 3 weeks) to make or break a habit. By the time you are at day 30, you will have incorporated these healthy ways and, viola, simple lifestyle changes become part of daily life. You’re healthier, happier and you will probably have lowered your bad cholesterol levels.

By focusing on just one objective at a time, you won’t be overwhelmed, and this healthy lifestyle change will become seamless.

First Week (Days 1-7) 

You knew when we started this journey that there were certain foods that you would have to reduce. Everything in moderation, as they say, so don’t think of these foods as forbidden. That is a sure-fire way to quit this healthy lifestyle plan even before it begins. Think of slowly weeding out red meat, full-fat dairy products, processed foods and desserts.  

And now to the foods you should be eating! The Mayo Clinic suggests these foods for good health and cholesterol levels:

• Oatmeal
• Fatty fish like salmon, trout and tuna
• Almonds
• Olive Oil
• Whey
• Oats
• Avocados
• Guacamole
• Raw vegetables
• Extra virgin olive oil

Second Week (Days 8-14) 

Now that you are eight days into a healthier diet, it’s time to give your body a treat. Remember when you were a kid and you couldn’t wait to get outside to play. Well, my friend, it’s playtime! Grab your phone and your earbuds and head outside. A daily 20-minute walk is all you need to get your heart pumping and to get you on the road to reducing cholesterol.

Third Week (Days 15-21) 

It’s day 15 already! When you started your quest on how to reduce cholesterol in 30 days, did you think you would have stuck it out this long? Be proud of yourself, you have come far and...are you ready for this? You are already half-way through the plan! 

Now it’s time to add water. To function properly and to help reduce cholesterol, your body needs to be well-hydrated. Start slowly. Add 2 glasses on day 15 and as the week progresses, add one more 8-ounce glass of water each day. By the end of this week, you will be drinking 8 glasses, or 64 ounces which, according to The Mayo Clinic, is a reasonable goal for adults. 

Fourth Week (Days 22-28) 

Wow! You have three weeks under your belt of the “How to Reduce Cholesterol in 30 Days” plan. Give yourself a high-five! You’re so much stronger than you were last month, so it’s time to kick this plan into high gear and add a few more reductions. You guessed it! It’s time to quit smoking and reduce alcohol intake.  

It may seem impossible, but you will feel so much better by crushing the cigarette habit and limiting alcohol. You may need a little help, especially when it comes to smoking. Because most people can reduce alcohol and not kick an old habit into high gear by having a social drink or occasional beer. But usually, having one cigarette will!  

Since you are at the point where you should be doing a little bragging, tell your doctor how far you’ve come and ask about ways to quit smoking. There are many treatment options available to help you kick the habit and a medical professional can help guide you on this path.  

Days 29-30 

You did it! These two days are for looking back on your accomplishments and focusing on your new healthy lifestyle. By staying true to your goals, you can be well on your way to reducing cholesterol and living a long, healthy life. 

Products That May Help Lower Cholesterol

 

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