High cholesterol increases your risk of developing coronary heart disease, which is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention. While you cannot control all of your risk factors such as family history and genetics, you can take some measures to lower your risk. The advantage to making lifestyle changes is that you can avoid the side effects of cholesterol-lowering drugs which can negatively impact your liver. However, due to the seriousness of this condition, home remedies are not a substitute for a doctor's guidance.
Step 1
Check your cholesterol levels. Testing involves a lipid profile blood test. Lipids are organic compounds. This test will determine the levels of good and bad cholesterol as well as the level of triglycerides in your blood.
Step 2
Review your current diet using a food journal. A diet high in saturated fats can increase your risk of developing high cholesterol. By using a food journal to record everything you eat, you can identify elements of your diet which are high in saturated fat and begin the process of controlling your cholesterol naturally.
Step 3
Reduce the amount of saturated fat in your diet. The U.S. Department of Health and Human Services recommends that fat make up 20 to 35 percent of your total calorie intake, with saturated fats making up no more than 10 percent. Substitute lean proteins such as chicken and fish for high-fat sources such as fattier cuts of beef and organ meats.
Step 4
Determine how much exercise you get on a weekly basis. Look at the amount of time you spend doing cardio workouts such as jogging or biking.
Step 5
Increase your aerobic workouts. When you work out regularly, you will raise the levels of HDL, or good cholesterol, in your blood. Ideally, your levels should be over 40 milligrams per deciliter. High HDL levels naturally lower cholesterol by transporting it to the liver where it can be eliminated.
Step 6
Add some nutritional supplements to your diet which may naturally lower your cholesterol levels. Mayo Clinic explains that some supplements such as garlic and green tea may lower your total cholesterol as well as levels of bad cholesterol of LDLs. Consult your doctor if you are currently taking any prescription medication to avoid negative side effects.
Step 7
Investigate supplements such as fish oil and flaxseed if your triglyceride levels were high during testing. High triglycerides levels are also a risk factor for heart disease as well as pancreatitis, an inflammation of the pancreas.
Step 8
Add whole grains such as barley and oat bran to your diet. Like some dietary supplements, these sources of fiber help the body eliminate excess cholesterol by binding with other substances in your body. Gluten-sensitive individuals may have problems digesting these foods.
Step 9
Recheck your cholesterol as recommended by your doctor. If you do not have the risk factors of high cholesterol such as family history or heart disease, your doctor may recommend testing every five years.
Things You'll Need
- Food journal
- Nutritional supplements (optional)
References
- Centers for Disease Control and Prevention: Leading Causes of Death
- "Principles of Anatomy and Physiology"; G. Tortora et al; 2005
- U.S. Department of Health and Human Services: Chapter 6 Fats
- Mayo Clinic: Cholesterol-Lowering Supplements: Lower Your Numbers Without Prescription Medication
- National Digestive Diseases Information Clearinghouse: Pancreatitis
