If you have been diagnosed with high cholesterol, it may mean that your total cholesterol level is greater than 200 mg, or that your LDL, or "bad" cholesterol, level is greater than 130 mg. If you are obese, have diabetes or have other risk factors, your doctor may recommend that you keep your LDL cholesterol level below 100 mg, says the Alabama Cooperative Extension System. Medications are available to treat high cholesterol, but you may wish to employ natural methods to try to bring your cholesterol level down before or in addition to resorting to medications. Talk to your doctor before making a decision to take or not take cholesterol-lowering medications or deciding to add natural therapies to your regimen.
Step 1
Lose weight. The Mayo Clinic states that if you are overweight, losing even a small amount of weight may reduce your cholesterol levels. Talk to your physician about a weight-loss program that is sensible for you.
Step 2
Begin an exercise program. Cardio exercise will help you lose weight and lower your cholesterol level. Reader's Digest Magazine states that adding 10 minutes of strength training per day, six days per week to your aerobic workout can lower LDL cholesterol by up to 14 percent.
Step 3
Use heart-healthy fats. According to the Alabama Cooperative Extension System, your saturated fat intake should account for less than five percent of your total daily calories. Replace saturated and trans fats with monounsaturated and polyunsaturated fats to help lower your cholesterol. Good sources of these include olive oil and avocados. Omega-3 fatty acids, which are found in walnuts, salmon and almonds, may also reduce your cholesterol level.
Step 4
Drink two or three glasses of sterol-containing orange juice each day, suggests Reader's Digest Magazine. Sterols are a compound found in plants that help lower cholesterol naturally. Look on orange juice container labels to be sure that the brand you choose contains plant sterols.
Step 5
Eat more fiber in the form of fruits and vegetables. The Mayo Clinic states that fresh produce adds fiber to your diet without adding too many calories. If you eat dried fruit, be aware of the number of calories that you are ingesting, as they add up quickly.
Step 6
Reduce the amount of sugar that you ingest. The Alabama Cooperative Extension System suggests limiting your consumption of fructose and sugar to lower your triglycerides and bad cholesterol levels.
Tips and Warnings
- If lifestyle changes do not adequately lower your bad cholesterol levels, continue to stick to them while you take cholesterol-lowering medications. Getting healthy can improve the way that the medications work, and you may be able to stop taking them eventually, says the Mayo Clinic.
