Cholesterol is a compound that can lead to atherosclerosis, which results in hard cholesterol-filled plaques building up on artery walls. Atherosclerosis causes the arteries to become narrow and stiff, which increases a patient's risk of developing a stroke or heart disease. Although many medications can be used to lower cholesterol, some people experience adverse side effects or do not like taking prescription medications. Fortunately, cholesterol levels can be lowered without drugs.
Step 1
Lose weight. Losing excess pounds, the National Heart Lung and Blood Institute explains, can have a powerful effect on a patient's LDL (bad cholesterol) levels, even if the patient just loses 5 or 10 pounds. This is especially important for patients who have low HDL (good cholesterol) levels, high triglyceride and LDL levels, and who also have large waists. These conditions combined are indicative of metabolic syndrome, which is associated with a greatly increased risk of heart disease.
Step 2
Get regular exercise. Patients should pick a physical activity they enjoy, such as biking, walking briskly, jogging, swimming or some sport that they enjoy. Regular exercise not only helps patients lose excess weight, but also has additional effects on cholesterol levels. Thirty minutes of exercise at least four days a week is recommended by the Mayo Clinic to lower cholesterol levels.
Step 3
Limit the amount of fat and cholesterol you consume. Patients looking to lower their cholesterol should get no more than 30 percent of their calories from fats, the Patient Education Institute notes. In addition, saturated fats should account for less than 10 percent of the patient's total calories. Patients should also limit their cholesterol intake to less than 300 mg per day.
Step 4
Do not consume tobacco and alcohol. Both of these compounds can increase a patient's cholesterol levels, Family Doctor notes.
Step 5
Eliminate trans fats from your diet. Trans fats, which are found in fried foods and store-bought cookies, snack cakes and crackers, can increase the amount of cholesterol in the blood.
Step 6
Eat foods that are high in fiber. Patients who want to lower their cholesterol should consume lots of fruits and vegetables because these foods are high in soluble fiber. Patients can also increase their daily fiber intake by eating whole grains.
