If you have high cholesterol, your doctor may recommend several treatment options, like prescription cholesterol medications, supplements and lifestyle changes. The latter can put a substantial dent in your cholesterol level, according to MayoClinic.com. For some people, natural solutions like diet and exercise bring cholesterol levels down without the need for medications or their side effects. If you're cholesterol is high, make sure your doctor thinks it's safe for you to try to lower it on your own, without medications. If not treated properly, high cholesterol can cause a heart attack, a stroke or other health complications.
Step 1
Add exercise to your daily routine. Move at a moderate intensity for at least 30 minutes per day to get the cholesterol-lowering benefits of physical activity recommends the American Heart Association. Walk, run, job, swim or perform any physical activity you find fun and slightly challenging.
Step 2
Make some changes to your diet to include foods known to help fight high cholesterol. Eat a diet high in fiber. Choose fruits, vegetables, whole grains and legumes. Cut back on fatty cuts of meat and choose fatty fish, soy, beans and low-fat diary as alternate protein sources.
Step 3
Stop smoking and curtail excessive drinking, as both have a dramatic impact on your cholesterol levels. Drink the occasional glass of red wine or have an evening cocktail as the University of Maryland Medical Center reports drinking in moderation increases good cholesterol. Avoid alcohol if you regularly drink to excess or if you need to smoke while drinking as both raise cholesterol levels.
Step 4
Kick your sweet tooth as over-consumption of sugary, starchy foods increases your triglyceride levels according to MayoClinic.com. Replace sugary snacks like cookies, cakes and desserts with heart-healthy snacks like nuts, fruit and small amounts of dark chocolate.
Step 5
Take niacin supplements. A 2010 study in the "Journal of Cardiovascular Pharmacology and Therapies" found niacin improved good cholesterol by as much as 35 percent and also significantly reduced heart attack and stroke risk in cardiac patients. Take prescription niacin supplements as over-the-counter supplements can vary in potency.
References
- American Heart Association: Prevention and Treatment of High Cholesterol
- MayoClinic.com: High Cholesterol
- "Journal of Cardiovascular Pharmacology and Therapies": Effect of Niacin Therapy on Cardiovascular Outcomes in Patients with Coronary Artery Disease
- MayoClinic.com: Tryglycerides - Why Do They Matter?
- University of Maryland Medical Center: Cholesterol - Lifestyle Changes
