Cholesterol performs many important functions in the body; it forms cell membranes and helps the body produce hormones and vitamin D. Your liver produces a good amount of it but it is also in many foods. High levels can promote a host of serious problems, including heart disease and heart attacks. Luckily, many natural strategies, such as diet, form a cornerstone of management and this precludes the use of cholesterol-lowering drugs in many people. Not everyone can manage cholesterol completely naturally, so you still may need medications. If you have an interest in supplementing with vitamins, minerals, herbs and other natural remedies, do so only under the guidance of qualified health care providers; they can offer guidance on dosages, interactions and safe usage.
Exercise
Exercise regularly to lower cholesterol levels. MayoClinic.com recommends 30 to 60 minutes of activity daily. If you cannot complete 60 minutes in one block, break it up into three sessions of 20 minutes each. Exercise helps you lose excess weight and promotes bodily processes that help remove cholesterol from the body.
Healthy Diet
A healthy diet probably plays the largest role in a natural strategy to treat high cholesterol because excess cholesterol levels stem from intake of undesirable foods. Keep saturated fat to no more than 10 percent of your daily caloric intake and limit cholesterol to less than 300mg daily, or 200mg if you have heart disease, recommends MayoClinic.com. You can accomplish this by reducing your intake of whole-fat dairy products, red meats, organ meats and egg yolks. Eliminate trans fats from your diet; they promote the formation of bad low-density lipoprotein, or LDL, cholesterol and the reduction of good high-density lipoprotein, or HDL, cholesterol which helps remove LDL from the body. Limit your intake of cookies, cakes, candy and white flour foods--they can promote low levels of HDL cholesterol.
Increase your intake of soluble fiber-rich foods, which remove excess cholesterol from the body. Noted physician and integrative medicine expert Dr. Andrew Weil recommends increasing your intake of beans, lentils, apples, citrus fruits, flax seed, oats and barley in particular. All fruits, vegetables and whole grains contain beneficial fiber. Dr. Weil also notes research has shown soy protein lowers cholesterol levels; eat whole soy such as tofu, tempeh, soy milk and soy beans. The University of Maryland Medical Center notes that a diet rich in vitamin C can lower cholesterol, but supplementing does not appear to have the same benefit.
Natural Supplements
Several natural supplements might benefit high cholesterol. Dr. Weil recommends eating one to two cloves of garlic and drinking green tea daily. Coenzyme Q10 can lower LDL levels while fish oil can raise HDL levels. Red rice yeast has demonstrated effectiveness in clinical trials as noted by the UMMC but only take this herb under supervision of a doctor as it contains statins, the same compounds as most pharmaceutical drugs for lowering cholesterol, making it similar to a prescription medication. Do not take it if you already take conventional statins. The UMMC also lists hawthorn, olive leaf extract, guggul, garlic and psyillium husk as other possible beneficial herbs, but they might not work for everyone. Hawthorn might produce negative effects when taken with drugs for high blood pressure and heart disease. Garlic and fish oil have blood-thinning effects, so do not use if you take drugs for the same purpose.
Some nutritional supplements might lower cholesterol levels in addition to herbal treatments. Beta-sitosterol prevents cholesterol from being absorbed in the intestines and the UMMC notes many clinical trials support this.
Mind/Body Medicine
According to Dr. Weil, stress can trigger the release of fat into the bloodstream, which can elevate cholesterol levels. He recommends activities that reduce stress reduction such as deep breathing, meditation and guided imagery.
