The two main types of cholesterol are HDL and LDL cholesterol, or high-density and low-density lipoprotein cholesterol. LDL cholesterol tends to cling to artery walls and restrict blood flow, possibly leading to heart disease. HDL cholesterol is known as the "good" cholesterol because it helps lower LDL cholesterol levels and tends to carry cholesterol away from the arteries. A diet high in animal products is often the culprit behind high blood cholesterol levels. A switch to products high in fiber, antioxidants and omega-3 fatty acids can help to reduce cholesterol levels without the need for a prescription.
Step 1
Get a blood cholesterol test. To track any reduction in your cholesterol levels, you will need a baseline reading of your cholesterol counts. A good cholesterol test will report separate HDL and LDL cholesterol levels in addition to total cholesterol levels.
Step 2
Reduce your cholesterol intake. The best way to approach a high cholesterol problem is two-fold, monitoring both what you eat and what you do not eat.
Step 3
Eat fatty fish. Salmon, mackerel, tuna, halibut, lake trout and other fatty fish are rich in omega-3 fatty acids, which cut blood cholesterol and triglyceride levels. Fish are also a good source of protein, and you should eat them instead of higher-cholesterol proteins such as red meat. At least two servings per week of fatty fish will promote heart health, according to the American Heart Association.
Step 4
Use olive oil, which can be used to saute vegetables instead of butter and can be mixed with vinegar as a substitute for fatty salad dressings. The Food and Drug Administration, or FDA, recommends at least 2 tbsp. of olive oil daily to help lower cholesterol.
Step 5
Work more fiber into your diet. Oats, nuts, fruits and vegetables are all good sources of fiber, which works to sweep your system clean of toxins and cholesterol deposits. The Mayo Clinic recommends 5 to 10 grams of soluble fiber daily, of which a bowl of oatmeal will supply about two. A handful of nuts daily can help cut cholesterol levels by 5 percent, while fruits such as apples, bananas, strawberries and citrus fruits all carry fiber in the form of pectin.
Step 6
Try plant sterols. Naturally-occurring fibers that help block cholesterol absorption, plant sterols have been added by manufacturers to foods ranging from orange juice and salad dressing to yogurt drinks and margarine spreads. The National Cholesterol Education Program recommends 2 grams daily of plant sterols for individuals with high cholesterol.
