As you age, your blood cholesterol levels are likely to increase, states MedlinePlus, a website of the National Institutes of Health. Higher levels of this fat-like substance build up in your arteries and forms plaque. This cholesterol build-up increases your risk of health problems such as heart disease and stroke. A few natural remedies---including herbal remedies---can help lower cholesterol. However, seek further advice from your doctor before taking any natural supplements or herbal remedies.
Exercise
Physical activity for 30 minutes a day, three to five times a week, can help to lower elevated levels of blood cholesterol, according to "Prescription for Drug Alternatives." It lowers "bad" cholesterol---more formally known as low-density lipoprotein or LDL cholesterol---and increases "good" cholesterol or high density lipoprotein or HDL cholesterol. However, you don't need to do vigorous exercise to cut cholesterol levels, even walking will help states, "Prescription for Drug Alternatives."
Chlorella
This algae is packed with nutrients, including essential fatty acids. Approximately 20 percent of the fatty acids found in chlorella are artery-cleansing Omega-3 fatty acids, in particular, alpha linolenic acid, explains Paul Pitchford, author of "Healing with Whole Foods." Pitchford believes that chlorella's rich essential fatty acid content is responsible for its ability to lower blood cholesterol and prevent atherosclerosis.
Fish Oil
Fish oil supplements are also effective at lowering cholesterol levels and treating atherosclerosis, according to "Prescription for Drug Alternatives." Fish oil is also rich in Omega-3 essential fatty acids, in particular eicosapentaenoic acid. When taken in high doses, it can lower total cholesterol and improve the balance of good cholesterol to bad cholesterol. However, in high doses, fish oil can increase your risk of bleeding and hemorraghic stroke in the brain, states the University of Maryland Medical Center. Consult your doctor about the appropriate dose to take to lower cholesterol levels.
Fiber
Fiber's ability to lower cholesterol is yet another reason for you to add it to your daily diet. Fiber is the part of food that your body cannot digest such as fruit pulp and the cell walls of vegetables. According to Pitchford, fiber in oats and pectin---a fiber found in foods such as apples, cherries and carrots---removes cholesterol from the digestive tract, thereby helping to lower the levels in your blood. Consume at least 25g of fiber each day. To make adding fiber to your diet easier, the Cleveland Clinic recommends eating four or more servings of fruit and three or more servings of fruit and whole grains daily. Also, eat snacks containing nuts and seeds.
References
- MedlinePlus: Cholesterol
- "Prescription for Drug Alternatives"; James F. Balch, Mark Stengler, RobinYoung Balch; 2008
- "Healing with Whole Foods"; Paul Pitchford; 2002
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Cleveland Clinic: Fitting Fiber In
