What Is Borderline Cholesterol?
3. Get Moving.
Exercise helps you get your cholesterol down from the borderline range.
Aim for at least 30 minutes of moderate-intensity exercise per day. Taking a brisk walk, riding your bike, playing a team sport, or taking a group fitness class will increase your heart rate while raising HDL ("good") cholesterol.
4. Lose Extra Weight.
You can have borderline high cholesterol and be at a healthy weight. But if you're overweight, losing those extra pounds can help bring your cholesterol level back down.
Losing as little as 5% of your body weight can lower your cholesterol levels. One study found that adults who took part in a 12-week exercise program lowered their LDL by 18 points, and their total cholesterol dropped 26 points.
With a combination of weight loss and a healthy diet, it’s possible to lower LDL levels up to 30% -- results that are similar to taking cholesterol-lowering drugs.
5. Quit Smoking.
If you smoke, kicking the habit can help raise your HDL ("good") cholesterol up to 10%.
Have you tried to quit smoking before? For many people, it takes a couple of tries. Keep trying until it sticks. It's worth it, for your whole body's health.
6. Check to See What's Working.
During regular screening appointments, your doctor will check your cholesterol levels to see if the changes you’ve made have gotten you to your cholesterol goal.
If lifestyle changes aren’t enough to lower borderline high cholesterol, your doctor may talk to you about medication.